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.comThis Friday evening I got in a quick lower body workout that was a total kick in the ass. Some solid work and a nice met con at the end to totally end things on a grueling note. It was a nice change of pace to maintain some lower body work for the week. Big shirt day, next.
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) Heels Elevated SSB Squats 3x8
B1) Wtd GHH/Back Extension off GHR 3x12
C1) Reverse Hyper Partials (top) 3x20
D1) Wtd Sit Ups off GHR 3x15
E1) KB Swings 3x20 E2) FFE Reverse Lunges 3x20 *Only 60 seconds of rest between rounds*
