After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday's training was a super late one entirely solo, getting in the garage at about 8pm. I had to coach in Indy, and I wanted to still train and deplete some glycogen stores before smashing some food on Thursday with the family. I also knew I was going to have to train my lower body again the following day to make all my training fit, so it was expected to be a brutal couple of days. Normally I would be worried about my recovery, but with all the extra rest and food, I knew that I would end up being okay. I was very happy with my rep effort work on the squats, as these weren't the easiest things, and I probably should have stuck with about 255 or so on the weight, but I still pushed through. The stiff leg deadlifts actually felt amazing this week, and I'm hoping these can continue to bring my hamstrings up over the course of prep, as I feel I will have a really good tie-in once I get dieted down close to show look. Just extra hammy and glute work, some abs, and I was out. I got done late, but I was glad I still got it in.
Items Used in this Training Session Short Light Bands Cambered Bar Box Squat Box Texas Deadlift Bar
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) Cambered Bar Speed Box Squats vs Short Light Bands 65x5 65x5 - add bands 115x3 155x2 175x2 195x12x2
B1) Cambered Bar Box Squats vs Short Light Bands 245x5 275x3x10
C1) Sumo Speed Deadlifts 135x5 185x3 245x2 295x1 335x8x1
D1) Stiff Leg Deadlifts 245x5 295x3x10
E1) Cable Pull Throughs 3x20 E2) GHR (Elevated) 3x10
F1) Reverse Hyper Partials 3x25 F2) Plank Hold off GHR 3x60 sec
