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 was able to get some good solid leg training in during the morning between some clients. I wasn't really feeling it for the day, so I kept things rather conservative, even on the total volume of work and load. Just one of those days where I wasn't feeling it, but wanted to get something in to keep chugging along. It's not much, but it's progress I suppose.
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
4x10
*Ramped up to one heavy set.*
B1) Leg Extensions
4x12
C1) Single Leg Leg Press
3x12 per leg; then on the last set, used both legs to do as many as possible (25 reps)
D1) Horizontal Hack Squat Machine, Deadstops
3x10
E1) Band Rotations
3x20 per side
E2) Calf Raises
3x20