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 an intensity based training day, and I finally got to work up on some deadlifts and really get after it for once. The squats kind of took it out of me, but l still felt good for some solid pulls, so I kept working up. The good thing about the deadlifts were that I could really feel some good glute contractions. I think the hypertrophy based work is finally beginning to pay off and help crappy deadlift lock out. Still a ways to go on things, but a good training day to kind of get after it and let the bodybuilding mindset take a backseat.
Items Used in this Training Session SS Yoke Bar Average Bands Light Bands 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) SSB Speed Box Squats vs Average Bands 65x5 65x5 - add bands 115x3 135x2 155x2 170x12x2
B1) SSB Box Squats vs Average Bands 245x8 265x8 - PR
C1) Sumo Block Pull (3 mats) vs 4 Chains 135x5 185x5 245x5 295x5 335x5 385x5 415x5 445x5 - PR
D1) Conventional Pin Pull (#35) vs Quad Light Bands 135x8 185x8 225x8 255x8 - PR
E1) Band Pull Throughs 3x25
F1) Seated Band Leg Curls 3x50 F2) Deadbugs 3x10 per side
