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 lower body work at home. With the recreation center gym still being closed, I had to be a little bit creative in trying to get some good quality contractions and work in. I got the work done, and left feeling pretty dang good. Legs were definitely pumped and I got the work done that I needed to.
Items Used in this Training Session
Sled
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) Sled Drag Work
10 minutes of dragging forward and backward
B1) Lying DB Leg Curls
3x15
C1) Close Stance TKE Squats
4x15
C2) Close Stance Heels Elevated Goblet Squats
4x12
D1) Walking Lunges
4x12 per leg
E1) Sled Drags
3 trips forward and backward, using double the warm up weight