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 I was finally able to get in some deadlifting work without having any kind of pain or issues in my back after I had the issues post Minnesota trip. Since I missed some deadlifting because of all that fiasco, I just decided to hit my speed work, then follow that up with some straight weight work. I've still got some progress to make in this department, but things are still moving really fast and feeling good. It's just about keeping it that way.
Items Used in this Training Session
Duffalo Bar
Box Squat Box
Texas Deadlift Bar
Chains
EZ Loaders
Monster 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) Duffalo Bar Speed Box Squats vs 3 Chains Per Side
55x10
55x5 - add chains
105x3
145x2
175x2
200x10x2
B1) Sumo Speed Deadlifts vs 5 Chains
135x5
135x5 - add chains
185x3
245x2
295x1
325x8x1
C1) Sumo Deadlift
280x3
320x3
360x3
D1) Bulgarian Split Squats
3x10 per leg
E1) GHR (Elevated)
3 sets, max reps
F1) Wtd Hollow Hold
3x60 sec
F2) Band Marching
3 x 2 min