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.comTuesday's training session was a bit of an intro back into some dynamic effort work and still building on work back into my training routine. Things were relatively light and easy, and I'm pleased with how everything moved and felt. I know next week things will begin to ramp up a bit more, so I just wanted to take some baby steps on this particular day. Definitely one of my quickest dynamic effort lower days I've had in some time.
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 195x8x2
B1) Close Stance Cambered Bar Box Squats vs Short Light Bands 195x2x12 *The quad pump from this was actually pretty awesome*
C1) Sumo Speed Deadlifts 135x5 185x3 245x2 295x6x1
D1) Stiff Leg Deadlifts 245x12 265x2x12
E1) Lying DB Leg Curls 3x20 *Bench was set up on a slight incline, awesome hammy contraction on these*
F1) Long Strap Reverse Hypers 3x30
G1) Ab Wheel 3x20
