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
Saturday's training was a great one. We had a great group of guys and atmosphere going for the day, despite the super cold weather here in Indiana. My good friend, Smurr, came down to visit and get some training in with us as well. I was surprised how good my squats were feeling with the SSB given all the stuff I had done during the week (it was actually a busy week for me). Nonetheless, I plugged away and got some PR's. It was another high carb day, so I got to have a little bit of low fat ice cream with dinner to help reach my carb limit for the day, but I feel as if those days are slowly coming to an end. Good start to the week!
Items Used in this Training Session
SS Yoke Bar
Chains
EZ Loaders
Monster Mini Band
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 Squat vs 3 Chains Per Side
65x10
65x5 - add chains
115x5
155x5
205x5
245x5
295x5
315x5
335x5 - PR!
300x5
300x10 - PR
B1) Front Squat Pause Squat
205x3x10
C1) Bulgarian Split Squats
3x20 per leg
D1) GHR (Elevated)
3 sets, max reps
E1) Band Assisted Inverse Curls
2x20
F1) Hanging Leg Raises
3 sets, max reps