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
Saturday'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