After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday's work was all about the reps. With the long off season program and finally coming to a close, I wanted to kick off some recovery by just hitting a ton of reps with incredibly light weight. No straining, minimal rest, and just trying to make my knee sleeves pop off.
As I've mentioned in one of my other logs/training videos, I've got a minor adductor strain on my left leg. I have no idea how it happened, but I think it was a week I kind of lost my balance on one of my sets of Bulgarian Split Squats. The good thing is, I can squat and deadlift (and just about everything really) completely pain free. The only thing that bothers me is single leg work. Luckily on Wednesday, my adductor was feeling good so I hit some light walking lunges towards the end when my legs were toast and finished that up with 100 straight reps of adductions to flood the area with more blood. I don't think it's going to be a problem, especially with my deload coming up, but I'm just wanting to be safe. I've been training with it for about 3 weeks now, so I'm not overly concerned, just need to stay smart. I'm pretty sure it's my pectineous, but either way it's doing much better. Really fun day, and ready for some rest here soon!
Items Used in this Training Session
Warm Up Bike - 5 min
A1) Seated Leg Curls 3x12
B1) Close Stance Seated Leg Press 5x30 - no lockout/constant tension
C1) Leg Extensions 6x20
D1) Walking Goblet Lunges 5x20 per leg
E1) Adduction Machine 100 reps straight
F1) Seated Calf Raises 3x10 - with 2 sec hold at the top F2) Leg Press Calf Raises 3x15
