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.comTuesday kicked off a new speed squat/deadlift wave for the training cycle. With how I'm feeling and how things are going, I increased my squat training max by 10 pounds and ran my numbers off of those. Things moved exceptionally well, and I'm happy where things are. Good mornings are still a bit iffy, but I managed to get up to about 80% numbers or so with no issues, but I just opted to shut it down there. We'll see how those go once my bench meet is over. Baby steps in the right direction that I'm really happy with.
Items Used in this Training Session Cambered Squat Bar Box Squat Box Short Light Bands Texas Deadlift Bar Mini Bands SS Yoke Bar
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) Cambered Bar Speed Box Squats vs Short Light Bands 65x10 65x5 - add bands 115x3 135x2 155x2 180x12x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 250x10x1
C1) SSB Good Mornings 65x8 115x8 155x8 185x8 205x8 225x8
D1) Single Leg RDL 3x15 per leg
E1) Reverse Hyper 3x15 E2) Single Leg Deadbug Hold with Breath 3x3 per side
