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 training was another step in the right direction. More box jumps and leg work, all still pain free. I'm feeling rather confident that I can go back to squatting and deadlifting in about 10 days with some good movement patterns, and really not a whole lot lost on the strength spectrum. Granted it's not my goal right now to be at peak level strength, but just being to squat and deadlift again would be nice.
A rather interesting training session, but I got a lot accomplished.
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) Seated Box Jumps
3x5 with 15lbs; about 24-30 in box
*This week I just added some external load to increase the intensity a bit. We don't have enough boxes to let me work up in height, so adding load each week will be the goal.*
B1) Valslide Hamstring Curls
3x15
C1) Horizontal Hack Squat
Wide Stance - 1x15; 1x12; 1x10; 1x8
Close Stance - 3x15
D1) Bulgarian Split Squats
3x20 per leg
*The goal here was to use a slow and controlled eccentric, and explosive concentric.*
E1) Seated Leg Curls
3x15
F1) Wtd GHH/Back Extension
3x25
G1) Valslide Buzz Saw Planks
3x20
H1) Seated Calf Raises
1x15
1x12
1x10
1x8