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.comSaturday I got in a good training session with the crew and the girl friend. I'm making continued progress on the SSB work, and I'm slowly starting to dwindle the accessory work down as I'm now four weeks out. Some rather simple work, but I'm closing in on an all-time rep PR with my SSB work. Next week I'm going to give it a go if I feel good, and then I'll really shut things down.
Items Used in this Training Session SS Yoke Bar Blast Straps Chains
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) SSB Squats 65x10 115x5 155x5 205x5 235x5 260x3 295x3 335x10
B1) SSB Pause Squat 240x5x10
C1) Wtd Pistol Squat 3x10 per leg
D1) Reverse Hyper 3x20
E1) Pikes 3x20
