I had some required training for work the last couple days and its got my routine all messed up. The training was Smith System driver techniques. I’ve been a certified Smith System trainer for a few years and I had to renew my certification. Not a big deal but I had to be on the other side of the city at 8:00am and for someone who works afternoons, and doesn’t typically get up till 8-9:00am, it wasn’t easy getting up at 5:30am. So basically I came home right after the training the last couple days and took a long nap. I pushed lower accessory training a day and headed to the commercial gym today to get in some work. Here is what I did….



Treadmill (3 minutes), rolling, band pull aparts


Squats-low box

Bar for 2 sets – one sumo, one conventional

150 for 6 sets of 10 reps – alternation between sumo and conventional


Stiff leg dumbbell deadlifts

50’s for 5 sets of 10 reps


Hammer strength leg press

180 for 1 set of 100 reps


Seated leg curl

50 for 2 sets of 50 reps


Hip rotations

2 sets of 20 per leg


The squats went well and my focus was on form. Making sure I kept my arch, touching the box with my hamstrings instead of my butt, foot placement and not twisting. It was a success. Breaking the bad habit of shifting/twisting I picked up due to favoring my strong leg must be corrected. The only way to do this is with correctly performed repetitions….lots of them.