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 wasn't really feeling the training session. I still got in and did some solid work, but I just felt like I needed to pull the reigns back a bit and just get some blood flow in and try to get out. Lots of pre-exhaustion and just working up to one heavier set to limit the total volume of work. I truly believe this bodybuilding based days have been some of the best things I've added into my training, in terms of recovery, bringing up weak points, and just being able to train hard when I feel good. However, today just wasn't one of those day. Get in and get out. I even managed a nice 40 min nap later in the day to help.

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) Seated Leg Curls
*Ramped up to one heavy set.*

B1) Leg Extensions

C1) Reverse Band Horizontal Hack Squat
Worked up to a top set of 8 (but left a bit in the tank, RPE 8 or so)

D1) TRX Bulgarian Split Squats
4x12 per leg; then two drop sets on the last set of each leg
*If you've not done these, this is the worst way to do them. The stretch and pump is painful.*

E1) Calf Machine

F1) Standing Cable Crunch
F2) Cable Side Bend
3x15 per side