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.com

Wednesday 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