After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday evening I got in my extra leg work. Since I'm now in prep, I need to be very smart about my leg work. I know this is something that I can't neglect, but I also need to limit how much I'm willing to push things based upon how I'm recovering as a whole. The important part is to keep doing things and continue to make progress, and keep my legs at a good level in hopes that I can get back to squatting and deadlifting in the fall time.
Items Used in this Training Session
Warm Up 10 minutes on the stair climber
A1) Seated Leg Curls 1x12 1x10 2x8
B1) Seated Single Leg Leg Press 4x10 *Slowly ramped up.*
C1) Horizontal Hack Squat 4x12 *Slowly ramped up.*
D1) Single Leg Leg Extensions 2x15 2x12 *Per leg.*
E1) DB Stiff Leg Deadlifts 2x20
F1) Horizontal Hack Squat Calf Raises 4x10-12
G1) Wtd Straight Leg Sit Ups 4x15
