Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday I got in some dynamic effort work, but I opted to drop all my training percentages quite a bit and really work on dialing in my technique and make sure things were feeling really good. I now know since this is written in hindsight that this probably was a sign that things were going too good. I felt it was some good momentum for the right direction at the time, and it was the first time that everything felt really good in a long time (back and knee). I was definitely hopeful that it was something to spring strongly off of. I now know that was not the case.
Items Used in this Training Session Duffalo Bar EZ Loaders Chains Texas Deadlift Bar
Warm Up Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves Hip Flexor Stretch - 30 sec per leg Leg Lowering 1 - 10 per leg Leg Swings (forward and side to side) - 10 per leg Alternating Lunges - 10 per leg Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Lateral Lunges - 10 per leg Hanging Knee Raises - 15
A1) Duffalo Bar Speed Squats vs 3 Chains Per Side 55x10 55x5 - add chains 105x3 135x2 165x12x2
B1) Sumo Speed Deadlifts 135x5 185x3 225x2 255x1 275x10x1
C1) Conventional Deadlift 225x5 245x5 285x5 325x5
D1) Single Leg RDL 3x15 per leg
E1) Reverse Hyper 4x20
F1) Plank Hold off GHR 3x30 sec
