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.comTuesday was one of my best dynamic effort days I've had in a long time. For the first time I actually felt like I could get after the weights a little bit and really finally apply some "effort" into the bar without actually thinking too much about low back. It's been feeling great lately, but I'm always hesitant on how hard I should push things at times. I think all the little things I'm doing are beginning to pay off and it's a very rewarding feeling. It's finally been three months, which to me feels like forever, but in the grand scheme of things, it's really actually been pretty quick. This is a great sign and hopefully I'll be back to some real speed wave numbers for the next wave (based upon how things are feeling).
Items Used in this Training Session SS Yoke Bar Box Squat Box Light Bands Texas Deadlift Bar 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 Light Bands 180x10x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 225x9x1
C1) Step Ups 3x10 per leg
D1) GHR (Elevated) 3 sets, max reps
E1) GHH/Back Extension off GHR 3x20
F1) Reverse Hyper 3x15 F2) Kneeling Cable Crunch Hold 3x30 sec
