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.
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Tuesday rounded out my final day of some box jumps for some dynamic effort work, and some extra leg work to get me back into the swing of trying to get some more powerlifting based training back in. I felt good about everything, especially my box jumps and how my back felt during that. I know it's probably the most force I've put into the floor in nearly two months, and to have zero pain through another whole training session is a good sign. One more leg day for some pump like work on Thursday, and then we'll kick off some super light squatting on Saturday - I can't freaking wait.
Items Used in this Training Session
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) Seated Box Jumps
3x5 with 25lbs; about 24-30 in box
*I increased the load a bit more from last week and still felt good and explosive. I think I'm ready to squat on Saturday!*
B1) Single Leg RDL
3x15 per leg
C1) Walking Lunges
3x20 per leg
D1) Horizontal Hack Squat
3x20
*I used a closer stance on these than normal, with no true lockout.*
E1) Standing Single Leg Leg Curl
1x20
1x15
1x10
per leg
*These were done with no rest between, just alternating back and forth between legs.*
F1) Wtd Hollow Hold
3x30 sec
G1) Leg Press Calf Raises
1x20
1x18
1x15