6/11/15 – Week 1, Day 3 – DE Lower

Today was an interesting day of training. Coming from work an arriving at the gym, I was not in the mood to train what so ever. I have had this happen a couple times before and I have found that the best way to handle it is slam some pre-workout and get under the bar. You can’t expect to be in the zone every time you step through the gym doors, sometimes you have to lace up and get yourself there. About two or three sets into my speed work for squat, I started to feel it and the session was a huge success.

  • Stretch and Warm-Up
  • Speed Squat
    • 225x10x2, 245×5, 275×5, 300×8
  • Speed Deadlift (vs. EliteFTS Light Band)
    • 275x8x1
  • Bulgarian Split Squat
    • 90×10, 100×10, 110×10
  • Pull Throughs
    • 140×20, 160×20, 180×15, 200×10
  • Pull Ups – 3×10
  • Dumbbell Shrugs
    • 180×10, 190×10, 200×10
  • Lying Leg Raises (Paused) – 3×10

My increased emphasis on stretching and warming up properly has become evident this week. I have been feeling better than I have in a long time and my training sessions have reflected that. Sometimes you don’t see how much something is holding you back until you fix it or move past it. What makes me bring this up is actually how good my speed deadlifts felt today. Having a lower back which doesn’t tighten up after a ham/glute work is a God-send. Tomorrow will be speed work on bench and other auxiliary upper body stuff, maybe even some curls for the girls. More importantly, I will be travelling to Terre Haute on Sunday afternoon to train at the Smitley Performance Systems headquarter (aka Brandon Smitley’s garage). Until tomorrow!


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