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
Saturday's training was another day of back seat work for me. I'm still making progress on my lower back and just trying to not do anything stupid. I'm putting my efforts into helping my training partners and the Purdue Barbell students as they travel down. So I've basically just been working on my knee wrapping skills, haha. But seriously, Saturday was a really fun day for me to sit back and just watch everyone do their thing and interact with each other. I remember year ago when it was just me training solo in about 100 sq ft of space, and to now see the garage packed full of hard working people I'm lucky to call friends and training partners, coaching each other up and just enjoying the option to train their asses off. Pretty cool and rewarding feeling I had this weekend.
Anyways, it's the final week of rehab based lower body work, so this time next week I'll be squatting with a bar on my back again. I'll detail that process in next week's training log.
Items Used in this Training Session
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) GHR (Elevated)
3x8 - vs mini band
4 sets, max reps
B1) Goblet Squats
5x20
*I managed to work up to a little bit more weight again this week, still pain free, capping at 100 pounds*
C1) Alternating Lunges
3x20 per leg
D1) Standing Crunches
100 total reps
D2) Reverse Hyper
3x30