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.comSaturday I got in another heavy squatting day with more progress and still no pain, up to 355. I'm really pleased with how things are feeling and the progress I've been able to make. I'm still chipping away at what I would like to see, but I'm back up to 75% (of sleeves) and moving well. I'd like to see myself sit back a bit more into my squat, but I think my quads are still trying to take a grunt of the work to be safe on my back. I'll keep working away at it.
I'm also trying to do some extra work on my left leg to bring that up, as it seems that's probably been where my problem has been all along. So all my single leg work is having an extra set on the left side.
Items Used in this Training Session Duffalo Bar Texas Deadlift Bar Prowler
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) Duffalo Bar Squat 55x10 105x10 145x5 195x5 235x5 285x3 315x3 335x3 355x3
B1) Duffalo Bar Pause Squat 285x2x8
C1) GHR (Elevated) 3 sets, max reps
D1) FFE Reverse Lunges 3x12 per leg
E1) Wtd Pistol Squats 3x15 per leg
F1) Single Leg Reverse Hyper 3x15 per leg F2) Wtd Sit Ups off GHR 4x15
