After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Tuesday I finally got to get back to training in the garage for some dynamic effort work. While I'm taking the long slow road back to recovery, I still want to do some dynamic effort based things. Obviously the baby weights I used for the day aren't going to make me any faster or explosive (yet), but they are allowing me to work into the weights I want to be able to use and still generate good movement patterns. I think this day is just as vital as the heavier days I'm having. Some good work on the accessory movements still though, and I felt surprisingly good.
With it being V-Day and all (I personally dislike this holiday and everything it stands for), I spent a huge chunk of my day with Adrian and made us a bomb ass dinner of turkey burgers, french fries, and maybe some sweets were had. Quality time lately has been hard to come by, so to budget that into the middle of the week was great.
Items Used in this Training Session
SS Yoke Bar
Box Squat Box
Mini Bands
Warm Up
PRI Breathing Work - 5 min
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15
A1) SSB Speed Box Squats vs Mini Bands
65x12x2
B1) Sumo Speed Deadlifts vs Doubled Mini Bands
40kg (88) x10x1
C1) FFE Reverse Lunges
4x15per leg
D1) GHR (Elevated)
4 sets, max reps
E1) SSB Good Mornings
4x25
*I only used the bar here.*
F1) Reverse Hyper
2x50
G1) Deadbug Holds
3x30 sec per side