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 got another max effort lower session in by adding a bit more weight to my squat, and things felt rather good. I'm still making some good progress and moving in the direction I want. It's hard for me to keep limiting myself, but it's just what needs to be done right now. I knocked out some minor accessory work and just had an overall good training session with my girlfriend and training partners. We'll keep chipping away at this low back as well as I can.
Items Used in this Training Session Texas Deadlift Bar 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) Squat 65x5 115x5 155x5 205x5 245x5 275x3 295x3 315x3 335x3
B1) Pause Squat 265x2x10
C1) Wtd GHR (Elevated) 3x6-10
D1) Dimel Deadlift 135x3x20
E1) Reverse Hyper 3x20
F1) Prowler Push 3 trips heavy, pushing Adrian down the street
