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.com
Tuesday I kicked off a new speed squat wave using the cambered bar and increasing my accommodating resistance. Things are still feeling good with the back, so this was progression so that I can slightly start increasing my training max on each cycle to get back to normal training weights by the end of summer. I'm also back to rotating between heavy deadlifts and speed deadlifts, and today had me working up to 350x3, which felt great. I'll be back up to the 400 pound range soon before I know it. Some light accessory work and I called it a day.
Items Used in this Training Session
Cambered Bar
Box Squat Box
EZ Loaders
Chains
Texas Deadlift Bar
SS Yoke 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 3 Chains Per Side
170x12x2
B1) Sumo Deadlifts
295x3
315x3
335x3
350x3
C1) SSB Good Mornings
Up to 205x10
D1) Pistol Squats (Slightly Assisted)
3x10 per leg
E1) Reverse Hyper
4x25
E2) Buzz Saw Plank
3 sets