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 Tuesday evening was another awesome leg session in the garage. There was a lot of glute and hamstring focus, and some good fashioned bodybuilduing based attacks in play. This session left my glutes sore for a couple days.
Items Used in this Training Session Monster Mini Band
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) GHR (Elevated) vs Band 1x10 1x8 1x6; then one drop set
B1) Bulgarian Split Squats Worked up to a hard set of 8 per leg; then did one drop set immediately after
C1) Single Leg RDL 3x15 per leg
D1) Reverse Hyper 3x20 D2) Sit Ups off GHR vs Band 4x15
