After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday I was finally back on track with my normal training schedule. This weeks' dynamic day is more of my intensity based day. Still quite a bit of volume, but not nearly as much as last week. I've really enjoyed this approach to my dynamic effort lower days that I've been using for the past 6-8 months or so, so I'm going to keep rolling with it, but just not deadlifting as heavy (it's just not worth it right now). I hit some awesome PR's, and my hamstrings felt like absolute trash after I was done. Coach said he wanted my glutes and hamstring tie in to be a place I focused my training on...so mission accomplished on dynamic days.
Items Used in this Training Session Short Light Bands Cambered Bar Box Squat Box Texas Deadlift Bar SS Yoke Bar Monster Mini Bands
Warm Up PRI Breathing Work - 5 min Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Cambered Bar Speed Box Squats vs Short Light Bands 65x5 65x5 - add bands 115x3 155x2 175x2 195x2 220x10x2
B1) Cambered Bar Box Squats vs Short Light Bands 265x5 295x10 - PR
C1) Sumo Stiff Leg Deadlifts 135x6 185x6 245x6 295x6 335x6 375x6 - PR
D1) SSB Good Mornings vs Monster Mini Bands 65x10 115x10 135x10 155x10 175x10 185x10 - PR
E1) Single Leg RDL 3x15 per leg
F1) Reverse Hyper (short strap) 5x20 F2) V-Up Hold 3x60 sec
