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.comSaturday's squat training was an awesome session. We were a bit low on guys for the day after the holidays, but we still managed to get things to work. I'm still able to hit some rep PR's right now, so that's a great sign, and my legs are feeling great with all the added food. I'm definitely not going to complain about getting the best of both worlds with this training program right now.
Items Used in this Training Session SS Yoke Bar Average Bands Spud Ab Strap
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 Average Bands 65x6 65x6 - add bands 115x6 155x6 205x6 245x6 275x6 305x6 - PR! 275x8 - PR!
B1) SSB Pause Squat 295x3x8 *These felt great this week, and felt like I could have used much more weight. Will definitely increase the load next week*
C1) Reverse Lunges 3x15 per leg
D1) Wtd GHR (Elevated) 3x10; drop set on the last set
E1) RNT KB Stiff Leg Deadlifts 4x25 *For these you just put the band around your waist will doing traditional stiff leg deadlifts. The glute contraction and hamstring stretch is amazing.*
F1) Kneeling Cable Crunches 3x20
