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.comSaturday I started things off with a deload session to start to give my body a bit of a break before beginning a twelve week meet prep. I didn't want to do any spinal loading but still just keep my legs feeling good and get in a lot of blood blow. A pretty boring training session except for getting my ass kicked by the Prowler. At least Denali liked it too....
Items Used in this Training Session Prowler
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) Goblet Squat 4x15
B1) Pistol Squat 3x12 per leg
C1) Prowler Push 5 trips, short and moderately heavy *On these I focused on using good heel drive.*
D1) Prowler Sprint, Low Handles 5 trips, down and back
E1) Hanging Leg Raises 4 sets, max reps
