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.comTuesday I finally got to get back to training in the garage for some dynamic effort work. While I'm taking the long slow road back to recovery, I still want to do some dynamic effort based things. Obviously the baby weights I used for the day aren't going to make me any faster or explosive (yet), but they are allowing me to work into the weights I want to be able to use and still generate good movement patterns. I think this day is just as vital as the heavier days I'm having. Some good work on the accessory movements still though, and I felt surprisingly good.
With it being V-Day and all (I personally dislike this holiday and everything it stands for), I spent a huge chunk of my day with Adrian and made us a bomb ass dinner of turkey burgers, french fries, and maybe some sweets were had. Quality time lately has been hard to come by, so to budget that into the middle of the week was great.
Items Used in this Training Session SS Yoke Bar Box Squat Box Mini Bands
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) SSB Speed Box Squats vs Mini Bands 65x12x2
B1) Sumo Speed Deadlifts vs Doubled Mini Bands 40kg (88) x10x1
C1) FFE Reverse Lunges 4x15per leg
D1) GHR (Elevated) 4 sets, max reps
E1) SSB Good Mornings 4x25 *I only used the bar here.*
F1) Reverse Hyper 2x50
G1) Deadbug Holds 3x30 sec per side
