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 kicked off a new speed squat wave using the cambered bar and increasing my accommodating resistance. Things are still feeling good with the back, so this was progression so that I can slightly start increasing my training max on each cycle to get back to normal training weights by the end of summer. I'm also back to rotating between heavy deadlifts and speed deadlifts, and today had me working up to 350x3, which felt great. I'll be back up to the 400 pound range soon before I know it. Some light accessory work and I called it a day.
Items Used in this Training Session Cambered Bar Box Squat Box EZ Loaders Chains Texas Deadlift Bar SS Yoke 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 3 Chains Per Side 170x12x2
B1) Sumo Deadlifts 295x3 315x3 335x3 350x3
C1) SSB Good Mornings Up to 205x10
D1) Pistol Squats (Slightly Assisted) 3x10 per leg
E1) Reverse Hyper 4x25 E2) Buzz Saw Plank 3 sets
