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 ended up getting some leg training in with Adrian at the rec. While I don't really have a dynamic effort lower day anymore, this is still where that day would fall. I would love to find a way to still kind of do some sort of dynamic effort work, but I can't use a barbell for about another three weeks on my lower body work, so I'll just have to keep doing some bodybuilding based work. At least I ended up having some fun with Adrian at the end with some races. That made the leg destruction worth it.
Items Used in this Training Session
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) Leg Extensions
4x12-15 + 2 drop sets
B1) Standing Single Leg Leg Curls
4x15-20 + 2 drop sets per leg
C1) Goblet Squats
4x20
*Two sets were kept off set to the right*
D1) Single Leg RDL
4x20 per leg
E1) Seated Leg Press
3x12-15
F1) Fun with Adrian
Carrying Adrian Around the Track - 2 trips
Lunges Racing Adrian - 1 set (Adrian won)