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.comOn this Thursday I was able to get some bodybuilding like leg training back into the mix by not being gone with the weekend approaching. I managed to just squeeze something small in and tried to stick to some basics and just get in and out. I knew I was going to be training my lower body again on Saturday, so knew I just needed to get some blood flow and stimulus going - nothing really earth shattering. I am going to be trying to implement some more pistol squatting into my lower body days, as my chiropractor things it's going to help my low back issues because the discrepancy between my legs is pretty bad (and it's not too noticeable with my other single leg work). The low back is feeling good, but still just playing it patient right now.
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 3x15; then 2 drop sets on the last set
B1) Leg Press Up to a moderate set of 20 reps
C1) Single Leg Leg Extensions 4x12-15 per leg C2) Close Stance Leg Press 4x15
D1) Pistol Squat (slightly assisted) 3x10 per leg
E1) Seated Calf Raises 3 sets, max reps with what was on the machine
