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 was some dynamic effort work on squats and then some moderate deadlifts. I'm running 5/3/1 with my deadlifts every other week, and only sticking to the prescribed reps (so no + sets). It should be enough to let me slowly build back into some heavy pulling as the weeks go on. I'm hoping that I can get a 400 pound deadlift a go before the end of meet prep, and then use that as a judge to where my deadlift really stands. Otherwise I was in and out for the day.
Items Used in this Training Session
Duffalo Bar
Box Squat Box
Average Bands
Texas Deadlift Bar
SS Yoke Bar
Sled
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 Average Bands
55x10
55x5 - add bands
105x3
135x2
155x2
175x2
195x10x2
B1) Sumo Deadlifts
135x5
185x5
225x5
260x5
300x5
340x5
C1) SSB Good Mornings
65x12
115x12
155x12
175x12
195x2x12
D1) GHR (Elevated)
3 sets, max reps
E1) Long Strap Reverse Hyper
3x25
E2) Buzz Saw Plank
3x15
E3) Sled Drag
3 trips