After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now focused on training to improve my body and mind as I prepare for my wedding in June. I hope to be back on the platform towards the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comOn this Wednesday evening, I went into the rec and got in some good leg training using some machines. I'm wanting to have two leg training sessions per week, where on Saturday's I train with the crew and do more powerlifting based accessory movements. Then on Wednesday's I'll do more of a traditional hypertrophy leg training session using a lot more machines and time under tension. This turned out pretty good, and my legs felt like balloons after this was over.
Items Used in this Training Session
Warm Up 10 minutes on the stair climber
A1) Standing Single Leg leg Curls Up to a hard set of 10 per leg; then one drop set of partials per leg
B1) Seated Leg Press Worked up to a hard set of 10; then did two descending/ascending drop sets *For these, you'd just do your typical drop set, then add a bit more on, and try to crank out some lower reps. I really like this as it let's me use some heavier load while fatigued.*
C1) Leg Press 3x15 1x15 doing 1.5 reps; then one drop set using a closer stance
D1) Band Leg Curls 3x20 D2) Single Leg RDL 3x12 per leg
E1) Band Deadbugs 3x10 per side
F1) Hack Squat Calf Raises 3x15
