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's training rounded off some good things with my speed squats and building into a new deadlift wave. The training max is up and I'm running off some new numbers, so hopefully this let's me build some good momentum to pull 405+ without any issues. It doesn't seem that I should have a problem, but I'm just trying to stay conservative for the time being. Some lighter accessory work and really pushing the rest period pace and I was done.
Items Used in this Training Session Cambered Squat Bar Box Squat Box Short Light Bands Texas Deadlift 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) Cambered Bar Speed Box Squats vs Short Light Bands 65x10 65x5 - add bands 115x3 135x2 155x2 185x2 205x10x2
B1) Sumo Deadlift 135x5 185x5 245x5 275x5 320x5 360x5
C1) Wtd GHH/Back Extension off GHR 3x15
D1) GHR (Elevated) 3x12
E1) Single Leg Reverse Hyper 3x15 per leg E2) Blast Strap Stir the Pot 3x20
