While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Thursday I got in some extra leg work, which was just some moderate volume to keep lose and get some stimulus in. Nothing really that earth shattering, as I actually was a little sore still from Tuesday's dynamic work (gotta love bands). Just putting in the work and getting a killer leg pump.
Items Used in this Training Session
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) Lying DB Leg Curls
4x15
B1) Leg Press
Worked up to a top set of 20; then 2 rest/pause sets x10 afterwards
C1) Leg Extensions
4x12
C2) Close Stance Heels Elevated Goblet Squats
4x12
D1) DB Stiff Leg Deadlifts
3x15
E1) Leg Press Calf Raises
4x12-15
F1) Ab Machine
3x15