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.comSaturday I ended up presenting at the Midwest Fit Fest, while also attending the event. This is an event designed to help with campus recreation and fitness programs around the Midwest. I spoke on implementing powerlifting principles into personal training programs, which had some very good reviews and I'm looking to hopefully expand on this myself.
As such, my day was super long, and I knew there was no way I was going to get any real training done in the garage, so after the event was over, I ran upstairs to knock out a super quick lower body session since all I did was basically sit on my butt and eat all day (put them donuts and bagels to work!). Not a bad training session at all.
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 4x10 A2) Walking Lunges 4x12 per leg
B1) Single Leg Leg Extensions 4x15-20 per leg
C1) Horizontal Hack Squat 5x8 *These were paused in the bottom for a 1 count, and slowly ramped up to a "top" set.*
D1) Leg Press 4x30
E1) Stiff Leg Deadlifts 3x15 E2) Ab Machine 3x15
