After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a hypertrophy block focusing on quality of movement and time under tension. This will build the foundation for my strength phases to prepare for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSaturday I was back in to some squatting, but still nothing drastically too heavy yet. I used it as a bit of a feeder to get ready to get back to some powerlifting work next week. It felt good to push some weight, and still get a good pump and push the pace a bit. I also experimented with a new exercise I rigged up, based off a question we got off the Q&A. It's pretty close to replicated the quad/hip machine, and did an excellent job of frying my quads (which were already pretty drained by that point anyways). I'm always down for experimenting with new things, and I think this is something I will return to using in my powerlifting training, as not only did my quads get some good work, but my hip flexors felt amazing afterwards. A good bang for your buck movement in the powerlifting world. A good superset of GHR and reverse hyper's and I was cashed out for the day.
Going to be a bit of a crammed week based on the 4th weekend, but I'm ready for it.
[youtube=https://www.youtube.com/watch?v=JfQcptaqyQk]
Items Used in this Training Session Spider Bar Box Squat Box Average Band
Warm Up 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) Spider Bar Box Squats 80x10 170x10 230x10 260x10 290x10 310x10 - PR
B1) Close Stance Spider Bar Squat 170x4x20
C1) Band Assisted Quad/Hip Lift 3x20
D1) GHR (Elevated) 3x15 D2) Reverse Hyper (Long Strap) 3x20
E1) Wall Press Abs (Hold) 3x60 sec
