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 went back to ISU to get in some extra leg work and continue to try to maintain my leg size and conditioning. Eventually this will even have to fall away so that I can continue to focus on my bench press. But this was a pretty hard session that I was feeling rather good about, so I just went after it hard while I could. I still feel that I'm making good progress and staying healthy and pain free, so that's a huge plus right now.
Items Used in this Training Session
Warm Up 10 minutes on the stair climber
A1) TRX Leg Curls 3x4+4+4 *After each 4 reps, I did a 5 second iso-hold.*
B1) Seated Single Leg Leg Press Ramped up to a hard set of 8 per leg; then did a massive drop set on each leg
C1) Horizontal Hack Squat 3x15 *Slowly ramped up.*
D1) Leg Extensions 3x12; and one drop set on each set
E1) Stiff Leg Deadlifts 4x10 *Emphasizing the stretch.* E2) Single Leg RNT RDL 4x10 *Left leg only.*
F1) Hack Squat Calf Raises 3x10-15
G1) Ab Machine 4x12-15
