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 I was finally back on track with my normal training schedule. This weeks' dynamic day is more of my intensity based day. Still quite a bit of volume, but not nearly as much as last week. I've really enjoyed this approach to my dynamic effort lower days that I've been using for the past 6-8 months or so, so I'm going to keep rolling with it, but just not deadlifting as heavy (it's just not worth it right now). I hit some awesome PR's, and my hamstrings felt like absolute trash after I was done. Coach said he wanted my glutes and hamstring tie in to be a place I focused my training on...so mission accomplished on dynamic days.
Items Used in this Training Session
Short Light Bands
Cambered Bar
Box Squat Box
Texas Deadlift Bar
SS Yoke Bar
Monster 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) Cambered Bar Speed Box Squats vs Short Light Bands
65x5
65x5 - add bands
115x3
155x2
175x2
195x2
220x10x2
B1) Cambered Bar Box Squats vs Short Light Bands
265x5
295x10 - PR
C1) Sumo Stiff Leg Deadlifts
135x6
185x6
245x6
295x6
335x6
375x6 - PR
D1) SSB Good Mornings vs Monster Mini Bands
65x10
115x10
135x10
155x10
175x10
185x10 - PR
E1) Single Leg RDL
3x15 per leg
F1) Reverse Hyper (short strap)
5x20
F2) V-Up Hold
3x60 sec