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's training was an intensity based training day, and I finally got to work up on some deadlifts and really get after it for once. The squats kind of took it out of me, but l still felt good for some solid pulls, so I kept working up. The good thing about the deadlifts were that I could really feel some good glute contractions. I think the hypertrophy based work is finally beginning to pay off and help crappy deadlift lock out. Still a ways to go on things, but a good training day to kind of get after it and let the bodybuilding mindset take a backseat.
Items Used in this Training Session
SS Yoke Bar
Average Bands
Light Bands
Box Squat Box
Texas Deadlift Bar
EZ Loaders
Chains
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) SSB Speed Box Squats vs Average Bands
65x5
65x5 - add bands
115x3
135x2
155x2
170x12x2
B1) SSB Box Squats vs Average Bands
245x8
265x8 - PR
C1) Sumo Block Pull (3 mats) vs 4 Chains
135x5
185x5
245x5
295x5
335x5
385x5
415x5
445x5 - PR
D1) Conventional Pin Pull (#35) vs Quad Light Bands
135x8
185x8
225x8
255x8 - PR
E1) Band Pull Throughs
3x25
F1) Seated Band Leg Curls
3x50
F2) Deadbugs
3x10 per side