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 felt good enough that I could finally start a speed wave training cycle. I know it's not much, and I've definitely drop my training max numbers that I would normally use, but the fact that my body is feeling good enough to have some weight on the bar and some fair amount of accommodating resistance is an excellent sign. I crammed this session in during the middle of the day, and opted to just spend a good portion of my afternoon with Adrian. I knew I was going to be gone all weekend coaching, so skimping some accessory work was cool in my books.
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
160x12x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands
200x10x1
C1) SSB Good Mornings
135x3x12
D1) Alternating Lunges
3x10 per leg
E1) Knee Raises
2 sets, max reps
*I kept the tempo rather slow here*