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 ended up getting some leg training in with Adrian at the rec. While I don't really have a dynamic effort lower day anymore, this is still where that day would fall. I would love to find a way to still kind of do some sort of dynamic effort work, but I can't use a barbell for about another three weeks on my lower body work, so I'll just have to keep doing some bodybuilding based work. At least I ended up having some fun with Adrian at the end with some races. That made the leg destruction worth it.
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) Leg Extensions 4x12-15 + 2 drop sets
B1) Standing Single Leg Leg Curls 4x15-20 + 2 drop sets per leg
C1) Goblet Squats 4x20 *Two sets were kept off set to the right*
D1) Single Leg RDL 4x20 per leg
E1) Seated Leg Press 3x12-15
F1) Fun with Adrian Carrying Adrian Around the Track - 2 trips Lunges Racing Adrian - 1 set (Adrian won)
