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 felt good enough that I could finally start a speed wave training cycle. I know it's not much, and I've definitely drop my training max numbers that I would normally use, but the fact that my body is feeling good enough to have some weight on the bar and some fair amount of accommodating resistance is an excellent sign. I crammed this session in during the middle of the day, and opted to just spend a good portion of my afternoon with Adrian. I knew I was going to be gone all weekend coaching, so skimping some accessory work was cool in my books.
Items Used in this Training Session SS Yoke Bar Box Squat Box Light Bands Texas Deadlift Bar 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 Light Bands 160x12x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 200x10x1
C1) SSB Good Mornings 135x3x12
D1) Alternating Lunges 3x10 per leg
E1) Knee Raises 2 sets, max reps *I kept the tempo rather slow here*
