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 was actually able to get in some max effort work, with some good quality and actually move some weight. I managed to work up to my weight cap of 315 for a triple. I certainly had more in the tank, and actually felt the best I have in a long time, but I know I need to stick to the plan and just be patient. No rush right now at all. I'm also incorporating some pause squats to work on my tightness in the bottom and actually make sure I'm not sitting into my right hip (which this session it didn't even look like I did at all - an awesome thing). It was a great day outside so I made most of my accessory work suck with the Prowler. Finally it's training weather.
Items Used in this Training Session
Duffalo Bar
Prowler
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
145x5
195x5
235x5
265x3
285x3
305x3
315x3
B1) Duffalo Bar Pause Squat
255x2x10
C1) Wtd GHR (Elevated)
5x10
D1) DB Stiff Leg Deadlifts
3x15
E1) Reverse Prowler Drag
5 trips
E2) Prowler Push
5 trips
F1) Kneeling Crunches
3x15