After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Saturday's squat training was an awesome session. We were a bit low on guys for the day after the holidays, but we still managed to get things to work. I'm still able to hit some rep PR's right now, so that's a great sign, and my legs are feeling great with all the added food. I'm definitely not going to complain about getting the best of both worlds with this training program right now.
Items Used in this Training Session
SS Yoke Bar
Average Bands
Spud Ab Strap
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) SSB Squat vs Average Bands
65x6
65x6 - add bands
115x6
155x6
205x6
245x6
275x6
305x6 - PR!
275x8 - PR!
B1) SSB Pause Squat
295x3x8
*These felt great this week, and felt like I could have used much more weight. Will definitely increase the load next week*
C1) Reverse Lunges
3x15 per leg
D1) Wtd GHR (Elevated)
3x10; drop set on the last set
E1) RNT KB Stiff Leg Deadlifts
4x25
*For these you just put the band around your waist will doing traditional stiff leg deadlifts. The glute contraction and hamstring stretch is amazing.*
F1) Kneeling Cable Crunches
3x20