After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWell with Tuesday's training being shifted around, that left me hitting my dynamic work on Wednesday. Speed squats felt great, and I finally got up to a semi-respectable post injury deadlift. While 375 isn't anything remarkable by any means, it was pain free and moved good, but also the heaviest I got while using hook grip so that's also an excellent sign moving forward.I just hit some minor light accessories after that and called it a day. Hopefully I'll be giving 400 a go here again soon.
Items Used in this Training Session Cambered Bar Box Squat Box EZ Loaders Chains Texas Deadlift Bar
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 3 Chains Per Side 210x8x2
B1) Sumo Deadlift 135x5 185x5 245x3 295x3 325x1 355x1 375x1
C1) RDL 245x8 265x8 285x8
D1) Wtd GHR (Elevated) 3x10
E1) Reverse Hyper 3x20 E2) Ab Wheel 3x20
