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 kicked off a new speed wave, and I've increased my training max slightly from the last cycle. I'm still running at a fairly conservative number, and speed and technique is holding in steady, so I'm very pleased with that. I did increase my accommodating resistance though, and these average bands felt heavy as hell. But I still had all the pop that I thought I would. This should help me build up my squat back for after the meet, which has me excited with how things have felt. Some rather easy accessory work for the day, and I was out.
Items Used in this Training Session
Duffalo Bar
Box Squat Box
Average Bands
EZ Loaders
Chains
Texas Deadlift Bar
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
170x12x2
B1) Sumo Speed Deadlifts vs 5 Chains
135x5
135x5 - add chains
185x3
225x2
255x1
275x10x1
C1) Single Leg Box Squat
3x12 per leg
D1) GHR (Elevated)
3 sets, max reps
E1) Bent Knee Reverse Hyper
3x20
E2) Wall Press Abs, Active
3x30 sec