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.comOn this particular Saturday I was able to finally able to get back to training with the crew, and it was a great time to chat it up and just have a great time with everyone. We had a great group going, and I finally got to train a bit harder. I'm going to try to keep doing some strip the rack squats and light SSB squats moving forward to try to slowly work back into this. I'm not going to go heavy by any means. But I'm hoping that within a couple months, this will make my time trying to get back to squatting a bit easier.
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) Wtd GHR (Elevated) 3x8
B1) SSB Strip The Rack Squats Worked up to a hard set of 10; then did two drop sets
C1) FFE Reverse Lunges 3x12 per leg
D1) Wtd GHH off GHR 3x15
E1) Reverse Hyper 2x20
F1) Wtd Hanging Knee Raises 4x10-12
