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 speed work had a little bit of an increase in weight and band tension from the prior week. Things are still feeling really good and quick, but I'm still just trying to baby step my way up into heavier loads. I even threw in some light good mornings to see how my back was feeling, and so far so good. Still babied it here, but it was a good sign of things to come. I squeezed this training session in during the middle of the day to spend some more time with Adrian since I had that option, so the accessory work was a bit shorter than normal, but it got the job done.
Items Used in this Training Session SS Yoke Bar Box Squat Box Monster Mini 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 Monster Mini Bands 155x12x2
B1) Sumo Speed Deadlifts vs Tripled Mini Bands 155x10x1
C1) SSB Good Mornings 115x3x15
D1) SSB Step Ups 3x10 per leg
E1) Reverse Hyper 4x20 E2) Buzz Saw Plank 4x15
