After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comOn this Friday evening I got in some solid leg work before eating dinner and calling it an evening. It wasn't anything too crazy, but man it was a tough session that I didn't really expect to see coming. But my glutes got fried and I felt that I made some good strides in feeling better and making the progress that I wanted, so there's that.
I also realize I'm SUPER behind on my training logs, as I've had way more personal stuff go on than I saw coming. Hopefully I can get things caught up here soon enough!
Items Used in this Training Session SS Yoke Bar
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 FFE Reverse Lunges 3x10 per leg
B1) Seated SSB Good Mornings 3x10
C1) Wtd GHR (Elevated) 3x10
D1) Strict Reverse Hyper 3x15
E1) Wtd Deadbugs 3x10 per side E2) Single Leg Reverse Hypers 3x15, left leg only
