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 rounded out my first wave of speed work since the low back injury back in December, and things felt great. I actually felt like I was able to get after it a little bit and am ready to continue on to the next progression phase, which is increased accommodating resistance on my box squats and increased straight weight on my deadlifts. Even the snatch grip RDL's felt awesome, and left me with some nice upper back soreness. An excellent sign of things to come this next speed wave.
Items Used in this Training Session
SS Yoke Bar
Box Squat Box
Light Bands
Texas Deadlift Bar
Mini Bands
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 Light Bands
200x8x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands
250x8x1
C1) Snatch Grip RDL
225x3x10
D1) FFE Reverse Lunges
3x12 per leg
E1) Reverse Hyper
3x20
E2) Blast Strap Fall Outs
3x20