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.comWednesday began the addition of my second leg day of the hypertrophy training block. The goal with this session is to really crank the volume with machines and use all the things I normally don't have access to. I managed to pump out this session in under 90 minutes, and I was totally drenched. It didn't help that the rec had no AC for the day, so I felt like death after my hack squats and moving into the high rep leg presses. Surprisingly though, I wasn't really sore at all. The only thing that killed me the following day were my calves, which was expected considering I hardly ever train them. Something I would like to keep around for a few weeks if for nothing else but vanity reasons. But I've always had some pretty genetically gifted calves, so training them is never really a priority...except when I have extra time to do so. This session was a good indicator that I'm definitely getting in better shape and closing in on getting ready to handle the volume and strength training block that will be coming. A few weeks ago this training session probably would have destroyed me for the whole week.
[youtube=https://www.youtube.com/watch?v=aeZ9zIBY2Kc]
Items Used in this Training Session
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) Seated Leg Curls 4x10
B1) Horizontal Hack Squat Sets of 10, up to a top set of 10 reps
C1) Leg Press 3x30
D1) Leg Extensions 3x12
E1) Walking Lunges 2x12 per leg
F1) DB Stiff Leg Deadlifts 3x12
G1) Seated Calves 3x10 - really controlled with a good stretch in the bottom
H1) Calf Machine 3x20
I1) Seated Ab Machine 4x12-15
