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.
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Tuesday 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