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.comSaturday's squat training was the first day back to using a regular bar (for the most part). I wanted to give my body a few weeks of rest in the shoulders before beginning to push things again, and overall I would say my squats still felt very good and strong. It's a sign of good things to come with all the hypertrophy work, and it was just nice to have about 500 pounds on my back again (factoring in the chains). Small crew for the day, so it was a rather quick one. Saturday's are also my high carb/refeed days, so I was happy to be smashing 400 grams of carbs all day long.
Items Used in this Training Session Duffalo Bar Chains EZ Loaders Monster 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) Duffalo Bar Squat vs 3 Chains Per Side 55x10 55x5 - add chains 105x5 145x5 195x5 235x5 285x5 315x5 350x5 - PR! 315x5 315x10 - PR
B1) Duffalo Bar Pause Squat 365x3x6
C1) Goblet Step Ups 3x10 per leg
D1) GHH/Back Extension off GHR 3x25
E1) Lying Band Leg Curls 3x30 E2) Reverse Crunches vs Band 3x20
