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 called for some more dynamic effort work and a slight increase in the bar weight. Still running with some light accommodating resistance, but I'm trying to be smart about how I keep increasing the weight from week to week. It will probably fluctuate between bar weight and accommodating resistance until I can load enough to use my standard dynamic effort loading parameters that I like. Accessory work is also beginning to take a bit more shape like I'm powerlifting as well, which has had me quite sore lately as my body adjusts. Everything is still clicking though and feeling good. Very happy with the slow build up.
Items Used in this Training Session SS Yoke Bar Box Squat Box Mini Bands Light Band
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 Mini Bands 115x12x2
B1) Sumo Speed Deadlifts vs Doubled Mini Bands 50kg (110) x10x1
C1) SSB GHH/Back Ext off GHR 3x12
D1) SSB Lunges 3x12 per leg
E1) Single Leg RDL 3x15 per leg
F1) Band Good Mornings 100 total reps
G1) Hollow Holds 3x60 sec
