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 hit some more speed work, and took some speed deadlifts with chains to round out this cycle. I'm finally back to being able to use all my planned accommodating resistance on my speed work which is a good sign, and lifts are moving quick and feeling good. I am still running off some lighter training maxes, but the goal is to slowly ramp those up over the course of the summer to see what I can build up into and hopefully get a full power meet in by the end of the year. Some standard accessory work, and I was out. A good, quick training day.
Items Used in this Training Session
Cambered Bar
Box Squat Box
EZ Loaders
Chains
Texas Deadlift Bar
SS Yoke Bar
Mini Band
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
190x10x2
B1) Sumo Speed Deadlifts vs 5 Chains
250x10x1
C1) SSB Step Ups
3x10 per leg
D1) GHR (Elevated)
3 sets, max reps
E1) TKE Squats
3x20
F1) Long Strap Reverse Hypers
3x20
F2) Tall Kneeling Band Pallof Hold
4x30 sec