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 a light lower body session to keep the blood flow moving and keep things stimulated. I'm trying to still keep glycogen depleted down to help prepare me for the water cut next week, so things here we not intense at all. It took me all of about 40 minutes to really push things and get out.
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
3x15
B1) Single Leg Seated Leg Press
3x12
C1) Leg Extensions
3x15
C2) Walking Lunges
3x10 per leg
D1) Seated Calf Raises
4x10-12
E1) Off Set Front Rack KB Carry
3 trips down and back per side