Dynamic Effort Lower: Working Things Back In

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.com

Tuesday's training session was really about just trying to get back under the bar and seeing how squatting and deadlifting would go after the minor back issues. I got another adjustment that morning, and also did two sessions of PRI breathing and some ice. I was feeling much better than I was on Sunday. I can't really said that I was 100%, but I felt like I could at least training, so I gave it whirl.

Based on how things felt, I opted to just hit my speed work, and call things there. No reason to work up and get more volume in at this point. I need to take baby steps working back in, and while there was no structure or major damage, my body went through some trauma and needs time to rest still. I ended up doing about the perfect amount of work, because by the time I was done, my low back was feeling fatigued, but not tight or sore. It felt better than when I came in, and really that's all I was looking for. I'm going to get another adjustment on Friday before giving some heavier squatting a go on Saturday, but that will still be entirely by feel.

Items Used in this Training Session SS Yoke Bar Average Bands Box Squat Box 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) SSB Speed Box Squats vs Average Bands 65x5 65x5 - add bands 115x3 135x2 155x2 175x2 195x10x2

B1) Sumo Speed Deadlifts 135x5 185x3 245x2 295x1 335x1 385x6x1

C1) SSB Bulgarian Split Squats 4x12 per leg

D1) GHR (Elevated) 4 sets,, max reps

E1) Reverse Hyper 4x20 + drop set

F1) Wtd Deadbugs 3x10 per side