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
Well with Tuesday's training being shifted around, that left me hitting my dynamic work on Wednesday. Speed squats felt great, and I finally got up to a semi-respectable post injury deadlift. While 375 isn't anything remarkable by any means, it was pain free and moved good, but also the heaviest I got while using hook grip so that's also an excellent sign moving forward.I just hit some minor light accessories after that and called it a day. Hopefully I'll be giving 400 a go here again soon.
Items Used in this Training Session
Cambered Bar
Box Squat Box
EZ Loaders
Chains
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 3 Chains Per Side
210x8x2
B1) Sumo Deadlift
135x5
185x5
245x3
295x3
325x1
355x1
375x1
C1) RDL
245x8
265x8
285x8
D1) Wtd GHR (Elevated)
3x10
E1) Reverse Hyper
3x20
E2) Ab Wheel
3x20