After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday's training session was an interesting one. After the week I had, I figured I was going to be pretty good to go in terms of training. I was going to listen to my body, but if I felt good on things, just keep going. This ended up being not the best training day because of that alone.
My squats went awesome, matter of fact, I think I left quite a bit in the tank. Fair enough I thought. We'll just see how deadlifts go, and just stick with straight weight and pulling off blocks to keep everything locked in good. I kept working up, and things felt so good I got up to 465, and then once the set was over, my back started to feel like utter shit again. I finished out some accessory work, and knew I was going to Indy, so I figured I'd see our chiro that we have there (we've got a chiro in the gym that does adjustments, rehab, soft tissue work as needed in the evening...which is freaking awesome).
So I go in to see Caleb, and turns out my hips are all out of whack, so he gives me an adjustment and I felt drastically better. So what I thought wasn't good, ended up not being so bad.
Items Used in this Training Session SS Yoke Bar Average Bands Box Squat Box Texas Deadlift Bar
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 Average Bands 65x5 65x5 - add bands 115x3 135x2 155x2 175x2 195x2 215x8x2
B1) SSB Box Squats vs Average Bands 245x3 285x6 - PR
C1) Sumo Block Pulls (3 mats) 135x5 245x5 295x5 335x5 385x5 425x5 465x5 - stopped here, back felt iffy
D1) GHR (Elevated) 4 sets, max reps
E1) Reverse Hyper 3x25
F1) Hanging Leg Raises 3 sets
