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's speed work saw an increase in band tension for the squats, and an increase in straight weight for the pulls. Overall, things are feeling really good and secure with these weights. The speed is definitely still there and technically I'm feeling pretty solid. The hook grip is also seeing some progress, so that's an excellent sign.
Items Used in this Training Session
SS Yoke Bar
Box Squat Box
Monster Mini Bands
Texas Deadlift Bar
Mini Bands
Long Ab Strap
Blast Straps
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 Monster Mini Bands
115x12x2
B1) Sumo Speed Deadlifts vs Doubled Mini Bands
155x10x1
C1) Stiff Leg Deadlifts
185x2x10
205x10
D1) Goblet Lateral Lunges
3x12 per leg
E1) Bent Knee Reverse Hypers
3x20
F1) TKE Sissy Squats
100 total reps
G1) Blast Strap Fall Outs
4x15