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

Saturday started another week of good progress with the Yoke Bar and working on some more rehab based stuff. The day was pretty straight forward, and I actually had to go work on Saturday, so this was an early morning session. I just knocked out what I could, and called it a day. These max effort lower sessions feel rather boring at times, but right now I have to just keep my mind on the end goal until August.

Items Used in this Training Session
SS Yoke 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) SSB Squats

B1) SSB Pause Squat

C1) Wtd GHR (Elevated)

D1) Single Leg Reverse Hyper
3x20 per leg

E1) Wtd Overhead Straight Leg Sit Ups