Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSaturday I was able to get back to some "real" training. All my lifters were back from their meet and ready to get back into some light training, so we'll be running a three week wave using the SS Yoke Bar with sets of 10. This is great as they need the CNS rest, and I just need to get back under the bar and start to ingrain some good movement patterns again. The goal for the day was to just stay healthy and make some good weight decisions. I've managed to really do well with the SSB, so this keeps our shoulders fresh, but also let's me just keep working on maintaining some good strength and hypertrophy. Even after not squatting for month, I was able to hit 315x10 rather easily. I knew there was more in the tank, but I wanted to build some good momentum for the weeks to come. The knee and back felt great, so I think we're on a good route with PT. I'll be checking back in with her in less than two weeks to let her know how everything is going.
Items Used in this Training Session SS Yoke Bar Prowler Ab Strap
Warm Up Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves Hip Flexor Stretch - 30 sec per leg Leg Lowering 1 - 10 per leg Leg Swings (forward and side to side) - 10 per leg Alternating Lunges - 10 per leg Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Lateral Lunges - 10 per leg Hanging Knee Raises - 15
A1) SSB Squat 65x10 155x5 205x5 245x5 275x3 295x1 315x10 275x2x10
B1) Close Stance SSB Squat 155x3x15 *Beltless*
C1) Prowler Push 3 trips, down and back *Focusing on big steps*
D1) GHH/Back Extension off GHR 3x20
E1) Single Leg Reverse Hyper 3x20 per leg E2) Standing Cable Crunches 4x12
