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 kicked off week five, and after the minor low back issues, I seemed to have no problems. I just must have really be out of whack from the car ride and whatever I must have done. As I'm sure you've noticed, there was no weekly video for week four, as being out of town for my max effort days, and then all the low back stuff during the week, I didn't really have much content to really string together to make it worthwhile or anything I couldn't put into a training log. But basically, I look to be back up to speed which is great. The back still feels a bit iffy, but today's work wasn't anything too drastic for me to worry. Plus I know my next session is in the bench shirt, so I need to be ready for go 100% for that. I'll keep a monitor on everything and hope things stay strong and smooth.
Items Used in this Training Session SS Yoke Bar Mini Band
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 270x5 305x10
B1) SSB Pause Squat 215x5x10
C1) Lateral Lunges 3x12 per leg
D1) DB Stiff Leg Deadlifts 3x20
E1) Reverse Hyper 3x25 E2) Straight Leg Sit Ups vs Band 3x15
