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 had a little bit of an increase in weight and band tension from the prior week. Things are still feeling really good and quick, but I'm still just trying to baby step my way up into heavier loads. I even threw in some light good mornings to see how my back was feeling, and so far so good. Still babied it here, but it was a good sign of things to come. I squeezed this training session in during the middle of the day to spend some more time with Adrian since I had that option, so the accessory work was a bit shorter than normal, but it got the job done.
Items Used in this Training Session
SS Yoke Bar
Box Squat Box
Monster Mini Bands
Texas Deadlift Bar
Mini Bands
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
155x12x2
B1) Sumo Speed Deadlifts vs Tripled Mini Bands
155x10x1
C1) SSB Good Mornings
115x3x15
D1) SSB Step Ups
3x10 per leg
E1) Reverse Hyper
4x20
E2) Buzz Saw Plank
4x15