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 in another heavy squatting day with more progress and still no pain, up to 355. I'm really pleased with how things are feeling and the progress I've been able to make. I'm still chipping away at what I would like to see, but I'm back up to 75% (of sleeves) and moving well. I'd like to see myself sit back a bit more into my squat, but I think my quads are still trying to take a grunt of the work to be safe on my back. I'll keep working away at it.
I'm also trying to do some extra work on my left leg to bring that up, as it seems that's probably been where my problem has been all along. So all my single leg work is having an extra set on the left side.
Items Used in this Training Session
Duffalo Bar
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) Duffalo Bar Squat
55x10
105x10
145x5
195x5
235x5
285x3
315x3
335x3
355x3
B1) Duffalo Bar Pause Squat
285x2x8
C1) GHR (Elevated)
3 sets, max reps
D1) FFE Reverse Lunges
3x12 per leg
E1) Wtd Pistol Squats
3x15 per leg
F1) Single Leg Reverse Hyper
3x15 per leg
F2) Wtd Sit Ups off GHR
4x15