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.comSaturday I actually got to take the time to train with the crew and have some Purdue Barbell members visit. It wasn't the smoothest training session, but I still feel like I'm making some minor steps in the right direction. I've come to terms that I probably just won't be pushing my squat/deadlift that much right now and just kid of taking it day by day. The good thing is I'm up to 60% weights pain free, I just need to work on cleaning some movement up - so I think that's the priority with the lower body work. I can still hammer away at my accessory work (which I'm doing), so when I feel good to make a push again, I should have a solid base to do so.
Items Used in this Training Session Texas Deadlift Bar 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) Squat 245x3 265x2x3 275x2x3 *Still sitting into that right hip just a tad, but it's looking much better. Just gotta stay on top of things.*
B1) Sumo Deadlift 265x3 285x3 300x3
C1) Wtd GHR (Elevated) 50 total reps, heavy *It took me about 8 sets to get through this - talk about sucky.*
D1) DB Stiff Leg Deadlifts 3x20
E1) Sit Ups vs Band 4x15
