After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThis was a great Friday leg training. I focused on hitting my glutes a bit more than normal, and I was walking funny the next day or two. We're coming close to ending this hypertrophy training, so we'll see how many more weeks I can gut out stuff like this.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Lying Leg Curls Worked up to a hard set of 8; then 2 drop sets
B1) Bulgarian Split Squats 3x8 per leg
C1) Wide Stance Belt Squats Worked up to a hard set of 8
D1) Leg Extensions 4x20 *On the last set, I cranked out 20 partials as well.*
E1) True Squat 4x6 *On each set I used a really slow eccentric, and then exploded from the bottom. By this point my legs were crushed so it didn't take much.*
F1) Single Leg RDL 3x12 per leg
G1) Calf Raises 6x10
