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 got another max effort lower session in by adding a bit more weight to my squat, and things felt rather good. I'm still making some good progress and moving in the direction I want. It's hard for me to keep limiting myself, but it's just what needs to be done right now. I knocked out some minor accessory work and just had an overall good training session with my girlfriend and training partners. We'll keep chipping away at this low back as well as I can.
Items Used in this Training Session
Texas Deadlift 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) Squat
65x5
115x5
155x5
205x5
245x5
275x3
295x3
315x3
335x3
B1) Pause Squat
265x2x10
C1) Wtd GHR (Elevated)
3x6-10
D1) Dimel Deadlift
135x3x20
E1) Reverse Hyper
3x20
F1) Prowler Push
3 trips heavy, pushing Adrian down the street