After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now focused on training to improve my body and mind as I prepare for my wedding in June. I hope to be back on the platform towards the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comAnother Saturday of training with the crew in. Since last week I went kind of hard on the strip the rack work, I opted to really go for a crazy workload on the split squats. I'm going to try and work into some lighter SSB squats over the course of a couple weeks, but I'm still not going to do anything too crazy. I'm hoping that after the wedding is all said and done, I can at least make an attempt to get back to some lighter squatting and deadlifting, so that towards the end of the year, I can actually try to get better at them again.
Items Used in this Training Session Light 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) Reverse Hyper Leg Curls 3x12
B1) Bulgarian Split Squats 4x10 per leg; then two drop sets per leg; and then one set of partials at bodyweight (aka the lovely Meadows drop set)
C1) Goblet Squats 5x15
D1) DB Stiff Leg Deadlifts 3x15 D2) Standing Band Crunches 5x15
