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's speed work saw some more increases in band tension and weight. I'm slowly getting closer to being able to run some true dynamic effort waves, and next week I'm actually going to run a small three week wave, but just on the lighter end of things and see how that goes. If all goes well, like I hope, I should be able to bounce back to speed waves rather quickly. Some light accessory work and I called it a day.
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 155x12x2
B1) Sumo Speed Deadlifts vs Tripled Mini Bands 185x10x1
C1) Bulgarian Split Squats 4x10 per leg
D1) GHR (Elevated) 4 sets, max reps
E1) Reverse Hyper 3x20 E2) Tall Kneeling Band Overhead Hold 3x30 sec
