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.com
Tuesday's training session was a bit of an intro back into some dynamic effort work and still building on work back into my training routine. Things were relatively light and easy, and I'm pleased with how everything moved and felt. I know next week things will begin to ramp up a bit more, so I just wanted to take some baby steps on this particular day. Definitely one of my quickest dynamic effort lower days I've had in some time.
Items Used in this Training Session
Short Light Bands
Cambered Bar
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) Cambered Bar Speed Box Squats vs Short Light Bands
65x5
65x5 - add bands
115x3
155x2
175x2
195x8x2
B1) Close Stance Cambered Bar Box Squats vs Short Light Bands
195x2x12
*The quad pump from this was actually pretty awesome*
C1) Sumo Speed Deadlifts
135x5
185x3
245x2
295x6x1
D1) Stiff Leg Deadlifts
245x12
265x2x12
E1) Lying DB Leg Curls
3x20
*Bench was set up on a slight incline, awesome hammy contraction on these*
F1) Long Strap Reverse Hypers
3x30
G1) Ab Wheel
3x20