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 rounded out my first wave of speed work since the low back injury back in December, and things felt great. I actually felt like I was able to get after it a little bit and am ready to continue on to the next progression phase, which is increased accommodating resistance on my box squats and increased straight weight on my deadlifts. Even the snatch grip RDL's felt awesome, and left me with some nice upper back soreness. An excellent sign of things to come this next speed wave.
Items Used in this Training Session SS Yoke Bar Box Squat Box Light Bands Texas Deadlift Bar Mini Bands Blast Straps
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 200x8x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 250x8x1
C1) Snatch Grip RDL 225x3x10
D1) FFE Reverse Lunges 3x12 per leg
E1) Reverse Hyper 3x20 E2) Blast Strap Fall Outs 3x20
