After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Friday evening I was able to jump back into my routine and knock out a nasty leg training session with all the drop sets I could handle. I cranked the session out in about 90 minutes, and then went home and crushed some good food and went to bed. It was a long work week, and training week. I also had a wedding coming up the following Saturday.

Items Used in this Training Session

Warm Up
Tons of PRI Based Stuff

A1) Seated Leg Curls
4x10; then 3 drop sets on the last set

B1) True Squat
Worked up to a tough set of 10 reps

C1) Belt Squats
3x10 ramping the weight up; and then a massive drop set on the last set

D1) Leg Extensions
Worked up to a tough set of 10; then did another drop set of death

E1) Single Leg Reverse Hyper
4x12 per leg
F1) Deadbug Holds
4x10 sec per side

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