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's training wasn't even that much of training for me. I ended up having about 9 people training and most of which are in meet prep getting ready for various meets - hence why some of the Purdue Barbell club came down to train. So I basically took my training and put it to the curbside and just got in whatever work I could. Basically just a shit ton of accessory and rehab based movements to help keep me feeling but, also know that at the end of the day I'm still being productive.
We had some huge squat PR's all day long though - Trey hitting 445, Demetrius hitting 655. Then Nic worked up to about his opener of 675 for a smoke show (he's 20!), and took 735 easily with reverse bands. It was just a good atmosphere and fun to be around and just sit back and watch the chemistry and brotherhood a bunch of young 20 year old college kids bound over some iron. It really made me wish I could have been in there squatting with them. Oh well, my hands got a great workout from all the knee wraps.
Items Used in this Training Session
Spud 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) GHR (Elevated)
6 sets, max reps
B1) Goblet Squats
6x20
*I managed to work up to a little bit more weight again this week, still pain free*
C1) Walking Lunges
3x15 per leg
D1) Reverse Hyper
4x15
4x12