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's lower body day was a big step in the right direction for me. While I'm still nowhere where I want to be, I wanted to make this training day feel a bit more like a powerlifting based training day as much as I could, even though I still can't squat/deadlift. So I implemented some seated box jumps in for my dynamic effort work, and that was pain free. It's really the closest thing I've done to terms of actual effort and force transfer in comparison to a squat. Granted the box and volume was pretty low, but I felt like I was still able to generate really good power and force.
My hips and hamstrings are definitely feeling this as well, as it's a bit more specific to what I would need to be doing. It's not a huge hurdle, but I still feel really good about this first step. Hopefully it puts me in a good place the first week back mid February.
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) Seated Box Jumps 3x5 with bodyweight; about 24-30 in box *The goal this week was just to implement some jumps to a moderate box and work on mechanics and just being FAST again. I'll push it a bit more next week*
B1) Stability Ball Leg Curls 3x15
C1) Leg Press Wide Stance - Up to a moderate set of 20 with 6 plates per side Close Stance - 3x30
D1) Single Leg RDL 4x12 per leg
E1) Leg Extensions 3x12-15
F1) Hip Abduction Machine 2x20 F2) Hip Adduction Machine 2x20
G1) Seated Calves 3x10-20
H1) Wtd Deadbugs 3x10 per leg
