Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Thursday I got in my final sped bench day of the wave, and ended it with a close grip PR against the mini bands, so not a bad day overall. Training was pretty straightforward and nothing all to exciting otherwise.

However, on Wednesday I went in to go see the PT at ISU and got some good news about my knee. Basically, I've got some Pes Anserine bursitis going on, which means that my hamstring and adductors are causing my knee pain. BUT, my PT believes this is all coming from my low back injury and left hip (the low back pain was coming from my left hip as well). She things that I'm making some compensations in my every day life and in training, and as such my hamstring and adductors on my right leg are getting worked overtime. So we're going to continue to focus on my left hip, and treat the symptoms on my knee.

What we've found is my internal rotation is absolutely terrible on my left hip, and my TFL and IT band are all sorts of tight, constantly pulling on my hips. So the goal will be do to two weeks of graston on them, and my QL to see if that can get things on the right path. I'm also doing some other PT based rehab movements for the left hip to build my stabilization (which is also awful on my left leg) to hope that strengthens everything up. My left glute also has the strength of a 8 year old boy, so working some extra glute work and activiation is going to help me as well.

I'll be continuing some of my PRI stuff, and left oblique work as that has been helping also, but I'm happy that after the first session of graston I immediately felt better. We've just got to stay on top of it for the next few weeks.

Now that I've got a diagnosis and a plan of attack, hopefully I'll be kicking strong again by the end of the year. I've just got to remain patient and keep doing doctor's orders.

LOTS of soft tissue work is in my future.

Items Used in this Training Session
Swiss Bar
Mini Bands
Spud Ab Strap
Micro Mini Band

Warm Up
Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads
Cats/Camels - 10 each
90-90 T-Spine Rotation - 10 each side
Push Up to Downward Dog - 10
Band Dislocations - 10
Alternating Band Dislocations - 10 per arm
Band Pull Apart Super Series - 1 round
Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each

A1) Swiss Bar Speed Bench Press vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
135x3
150x6x3

B1) Close Grip Swiss Bar Bench Press
205x3
245x4 - PR

C1) Neutral Grip DB Bench Press
75's x 20, 20, 20

D1) Wtd Chin Ups (+35lbs)
3x12

E1) DB Chest Supported Rows
4x10

F1) Seated Cable Lat Pulldowns with Spud Ab Strap
3x12

G1) Band Y Raise
3x20
G2) Band Face Pull
3x15