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.com

Tuesday 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