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.comThursday's training session was a bit of a nut case. I got this great idea that I didn't want to do a lot, but just blow my legs up and get out. I got this lovely leg press idea from readying Mark Dugdale's log one day, and I thought, what the hell. Brutal, but quick and efficient. I don't think this training session even took 45 minutes. Give it a go sometime if you really want to test your mental fortitude.
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
B1) Leg Press 30x10 *Yes you read that correctly, 30 sets of 10 reps. I did a massive rest pause set, resting approximately 15-20 seconds between sets.*
C1) Leg Extensions 4x15
D1) Hack Squat Good Mornings 3x15 D2) Standing Calf Raises 4x10
E1) Split Stance Cable Lift 3x12 per side
