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
65x10
115x5
155x5
205x5
250x3
290x3
325x10
B1) SSB Pause Squat
235x5x10
C1) Wtd GHR (Elevated)
3x10
D1) Single Leg Reverse Hyper
3x20 per leg
E1) Wtd Overhead Straight Leg Sit Ups
4x12