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's leg training ended up having to be crammed in my schedule, so it wasn't nearly what I had planned, but it was sufficient. Really I'm just trying to focus on exhausting all my leg muscles, and then work on some goblet squatting each session. It not only makes the goblet squatting hard, but it's forcing me to really focus on my technique and positioning. I'm bracing harder, and just overall seem to have a better looking squat when I do this. My goals aren't to really get stronger here - because I know that's not going to happen or even reasonable. But rather, do everything I can to maintain my strength and make some progress in movement and get healthy. It's an awkward approach, but it appears that it's doing the job.
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) Single Leg Leg Curls 3x15 2x12
B1) Leg Extensions 3x20 3x15 2x12
C1) Bulgarian Split Squats 3x20 per leg; plus a drop set per leg on the last set
D1) Goblet Squat 4x20 *Two were offset the right*
E1) Pull Throughs 3x20
