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 marked my final lower body speed day before the meet. With the odd weeks, I basically just combined two speed weeks into one, with increasing the weight half way through on my squats, and then taking a few straight weight singles on deadlift. I was really hoping that with the way things were feeling the week prior that I would be able to get to a 405 pull for a single with the hook grip, but after the way 375 felt, I just decided to shut it down and move on. No reason to do anything stupid 11 days out. Otherwise, a pretty decent training session.
Items Used in this Training Session Cambered Squat Bar Box Squat Box EZ Loaders Chains Texas Deadlift Bar Mini Band Blast Straps
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 185x2 205x5x2 230x5x2
B1) Sumo Speed Deadlift vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 265x1 295x4x1
C1) Sumo Deadlift 335x1 375x1
D1) GHR (Elevated) 4x15
E1) Reverse Hyper 3x20 E2) Blast Strap Fallouts 3x15
