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 called for a deload day in terms of the squat, since I'm running things a la 5/3/1. It feels kind of pointless since I'm not really pushing any crazy heavy weights at the moment, but I definitely felt I could use the rest. Adrian was so kind to join me on this morning, and we just had some fun while getting some blood flow work in. I still stuck around and helped everyone out, but it was nice to just kind of chill off on the training a bit and enjoy each other's company. Big day of shirt work coming the following day, anyways.

Items Used in this Training Session

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) Goblet Squat

B1) GHR (Elevated)
100 total reps

C1) Prowler Push
5 trips with Adrian on it
2 trips, sprinted empty