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 just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comOn this Monday evening I got in my volume based lower body work, and this was just a moderate based workout for me. I didn't really feel like going heavy, so I just cranked out some volume to make up for it. Some of the machines I have access to aren't the best for various reasons, so I generally don't try to go too heavy unless I really feel like it. It was worth the time of going in and getting something done though.
Items Used in this Training Session
Warm Up 10 minutes on the stair climber
A1) Standing Single Leg leg Curls 4x10 *Each rep was done as a 1.5 rep, so a full rep, then a partial.*
B1) Hack Squat Worked up to a moderate set of 10; then two drop sets on the last set
C1) Leg Press 4x15
D1) Leg Extensions 4x8; then three drop sets on the last set
E1) KB Stiff Leg Deadlifts 3x20
F1) Kneeling Crunches 4x15 F2) Hack Squat Calf Raises 4x10-12
