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.comTuesday's speed work saw an increase in band tension for the squats, and an increase in straight weight for the pulls. Overall, things are feeling really good and secure with these weights. The speed is definitely still there and technically I'm feeling pretty solid. The hook grip is also seeing some progress, so that's an excellent sign.
Items Used in this Training Session SS Yoke Bar Box Squat Box Monster Mini Bands Texas Deadlift Bar Mini Bands Long Ab Strap Blast Straps
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 Monster Mini Bands 115x12x2
B1) Sumo Speed Deadlifts vs Doubled Mini Bands 155x10x1
C1) Stiff Leg Deadlifts 185x2x10 205x10
D1) Goblet Lateral Lunges 3x12 per leg
E1) Bent Knee Reverse Hypers 3x20
F1) TKE Sissy Squats 100 total reps
G1) Blast Strap Fall Outs 4x15
