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 my final dynamic effort lower wave of squats, sticking with the cambered squat bar, but now squatting against chains. I also moved my training max up another 10 pounds, and things are still continuing to move rather well. My sumo deadlifts actually felt the best they ever have in a long time, and me actually pulling a rep PR post low back injury. I still haven't pulled 400 yet, but the strength and everything is certainly there. It will just come down to dialing in the hook grip stuff. Some light accessory work to keep the blood flowing and that was all she wrote.
Items Used in this Training Session Cambered Squat Bar Box Squat Box EZ Loaders Chains Texas Deadlift Bar Mini Band
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 3 Chains Per Side 65x10 65x5 - add chains 115x3 135x2 155x2 185x12x2
B1) Sumo Deadlift 135x5 185x5 245x5 275x5 300x3 340x3 385x3
C1) Wtd GHR (Elevated) 4x8 (+15)
D1) Alternating Lunges 3x10 per leg
E1) Reverse Hyper Partials (top end) 3x25 E2) Band Deadbugs 3x10 per leg
