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 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