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 rounded out my final dynamic effort lower session using the Duffalo bar for my speed squats. Moving forward I'll be using a specialty bar that doesn't require me to have my hands up and behind my shoulders (likely the cambered bar). I also worked up to a single with 380 on deadlifts, which is some excellent progress with still zero pain. It moved rather effortlessly, and I definitely feel I'm good for 405, but that will come in due time after the bench meet. I even got to push the good mornings a bit with no issues, but I still held back on those even. Not a bad training day at all.
Items Used in this Training Session Duffalo Bar Box Squat Box Texas Deadlift Bar Cambered Squat Bar 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) Duffalo Bar Speed Box Squats vs 3 Chains Per Side 55x10 55x5 - add chains 105x3 145x2 175x2 205x2 220x8x2
B1) Sumo Deadlifts 135x5 185x5 245x5 275x5 300x5 340x3 380x1
C1) Suspended Cambered Bar Good Mornings 65x10 115x10 155x10 185x10 195x10 210x10
D1) FFE Reverse Lunges 3x10 per leg
E1) GHH/Back Extension off GHR 4x20 E2) Blast Strap Fallouts 4x15
