After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday was another leg day training, with a bit more volume than last time crammed into things, and some good variations and fun. I'm also happy that my lower back still felt good on the leg press while managing to add another plate per side. I'm still not sure how much I'm wanting to push this, but I'm going to try to keep chipping away by adding a little more weight as I feel it can handle it. The DB stiff leg deadlifts also felt really good and it was something I was a bit concerned about giving a go. I didn't feel or look like I was favoring a side, so that's a great positive thing to notice. Just still trying to be patient, and some days it's really hard, but I always remind myself that I'm still able to train to get the frustration away and that I'm pain free, so I'm at least on the right track.
Items Used in this Training Session
Warm Up PRI Breathing Work - 5 min 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 2x15 2x12 1x10
B1) Leg Press Up to a top set of 20 reps - 6 plates; Then a massive drop set pulling one plate per side
C1) Sissy Squats 4x12-15
D1) DB Stiff Leg Deadlifts 3x20
E1) Single Leg Leg Extensions 3x10-12 per leg E2) Bulgarian Split Squats 3x10 per leg - using one and a half reps (equals one rep)
