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's training was a volume based day, and the final wave of this speed work. I opted to get some deadlifts in for some volume to help ease my transition back into deadlifting heavy. I'm hoping that next week I can take a heavy set of 3-5 on pulls and begin to keep working on that. While my currently goal is hypertrophy for the bodybuilding show, I know I'll be back on the platform before I know it, and while I'm getting some amazing recovery and food in, I want to still try to make as much progress as possible before the calories really begin to dwindle in a few short months. The deadlifts were really nothing to write home about, but it's certainly good to have 400+ in my hands again for the first time since the meet. For whatever reason, I can jump back into squatting and benching much quicker than I can with deadlifting. A good first step I guess. The reps are good anyways for my hypertrophy I guess, too.
Items Used in this Training Session Short Light Bands Cambered Bar Box Squat Box Texas Deadlift Bar EZ Loaders Chains
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 185x2 205x2 225x2 245x8x2
B1) Cambered Bar Box Squats vs Short Light Bands 295x3x8
C1) Sumo Speed Deadlifts 135x5 185x3 245x2 295x1 325x1 355x7x1
D1) Sumo Deadlifts vs 5 Chains 355x3x8
E1) GHR (Elevated) 3 sets, max reps
F1) Bent Knee Reverse Hypers 3x20 F2) Buzz Saw Plank 3x20
