After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Wednesday's work was pretty easy. I was certainly feeling the deficit deadlifts from Tuesday, so I opted to just keep all my weights really light and just make sure I could feel some good contractions. Typing this out made it look like much more on paper (screen?), but really it was pretty quick paced and not hard at all. My legs still felt like balloons, but it was a good feeling and I felt way better than when I started. I almost opted to skip this work in general, but I knew that if I just got started and moving around, this would be the case. A bit more of a quad emphasized day, but still a bit of hammy work.
Items Used in this Training Session
Warm Up
Bike - 5 min
A1) Seated Leg Curls
1x15
1x12
1x10
B1) Close Stance Horizontal Hack Squat
3x20 - no lockout/constant tension
C1) Leg Press
3x20
D1) Single Leg Leg Press
3x15 per leg
E1) Leg Extensions
100 total reps
F1) Seated Calf Raises
3x15
F2) Seated Calf Machine
3x15