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 I got in my dynamic effort lower work, and with some rather good speed. This wraps up my speed squat wave with the bands, but I'll continue to alternate my pulls to try and slowly get a little bit heavier as my body allows. Some really quick accessory work and I cut out.
Items Used in this Training Session
Duffalo Bar
Box Squat Box
Average Bands
Texas Deadlift Bar
Chains
EZ Loaders
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 Average Bands
55x10
55x5 - add bands
105x3
135x2
155x2
185x2
215x8x2
B1) Sumo Speed Deadlifts vs 5 Chains
135x5
135x5 - add chains
185x3
225x2
275x1
300x9x1
C1) Goblet Step Ups
3x10 per leg
D1) Wtd GHR (Elevated)
3x12
E1) GHH/Back Extension off GHR
4x25
E2) Blast Strap Ab Fallouts
4x20