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 particular Friday, I got in a crazy good leg pump in the afternoon. I had some time to kill before I had to be home and get some stuff done, so I just cranked out some good work. I feel like I'm making some good progress on my legs, and that my back is finally feeling better. Feels good to be making progress on all fronts.
Items Used in this Training Session
Warm Up 10 minutes on the stair climber
A1) Leg Extensions 4x10-12 A2) Single Leg Leg Press 4x10 per leg *After doing each leg, I did 10 reps with both legs, after each set. On the last set I also did two drop sets.*
B1) Bulgarian Split Squats 4x10 per leg B2) Hack Squat 4x10
C1) Seated Leg Curls 4x15 C2) GHH/Back Extension 4x15
D1) Seated Calves 4x12-15 D2) Ab Machine 4x12
