Max Effort Lower: Leg Training at Elitefts S4 Compound - Mark Dugdale UGSS

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 I traveled over to Elitefts to help out at the Mark Dugdale UGSS Seminar event we hosted. I ended up driving through some interesting weather, but it wasn't nearly as bad as everyone was expecting in terms of ice and all that crap. While it's not truly a max effort day for me, it was still a fun day to get some training in with teammates, and use some things I don't get to very often. I got to also listen to Mark speak, and took a ton away from his presentation.

I've got a lot of little things to work on as an individual, friend, brother, son, coach, and partner. I'm a pretty good dude, but I'm certainly missing some things that could really be instrumental in helping me just be a better person.

I highly suggest you look into coming out to the UGSS events if you ever can, as you'll take away much more than just lifting with Team Elitefts and getting help on your lifts. You'll grow as individual - and I think for most of us, that is why we love training in the first place.

Really looking forward to the next one!

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) Seated Leg Curls 3x10

B1) Pit Shark Belt Squats Up to a top set of 15 *I was testing the low back and bit and seeing how this made it felt - not too bad, but didn't want to push it too much* B2) Sissy Squats 3x15

C1) GHR 3 sets, max reps

D1) Leg Press 3x20 + 2 drop sets *Again was testing the low back here, and it didn't really bother it, but I just didn't feel 100% safe with pushing this too much*