After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Well after a week of getting a bunch of rehab and other stuff done to get my back in shape in attempts to lift, I managed to squat pain free. I kept everything on the safe side, and while I technically hit a rep PR on the spider bar, I knew this was enough and shut it down there. I added the box in to limit my depth and still work on sitting back and get some solid work in, but I'm just happy that I was able to get back under the bar and train again. I'm not exactly sure where all this will go, but it's at least a step in the right direction.
Nutritionally I made this a normal day for me and pushed my higher carb day back for Christmas, so we'll see how that goes as well. Still a lot to work on, on many fronts, but we're back on pace it looks like.
Items Used in this Training Session
Spider Bar
Box Squat Box
Light Band
Mini Band
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) Spider Bar Squats
80x10
130x10
170x10
220x10
260x10
290x10
310x10
335x10 - PR
B1) Spider Bar Box Squats
260x10
280x10
290x10
C1) Todd Brock Strip the Rack RDL's
3x15
D1) Close Stance TKE Squats
3x30
D2) Alternating Lunges
3x15 per leg
E1) Seated Band Leg Curls
4x50
E2) Standing Band Crunches
4x25