After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWell after a week of getting a bunch of rehab and other stuff done to get my back in shape in attempts to lift, I managed to squat pain free. I kept everything on the safe side, and while I technically hit a rep PR on the spider bar, I knew this was enough and shut it down there. I added the box in to limit my depth and still work on sitting back and get some solid work in, but I'm just happy that I was able to get back under the bar and train again. I'm not exactly sure where all this will go, but it's at least a step in the right direction.
Nutritionally I made this a normal day for me and pushed my higher carb day back for Christmas, so we'll see how that goes as well. Still a lot to work on, on many fronts, but we're back on pace it looks like.
Items Used in this Training Session Spider Bar Box Squat Box Light Band Mini Band
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) Spider Bar Squats 80x10 130x10 170x10 220x10 260x10 290x10 310x10 335x10 - PR
B1) Spider Bar Box Squats 260x10 280x10 290x10
C1) Todd Brock Strip the Rack RDL's 3x15
D1) Close Stance TKE Squats 3x30 D2) Alternating Lunges 3x15 per leg
E1) Seated Band Leg Curls 4x50 E2) Standing Band Crunches 4x25
