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.
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Saturday's training called for more SSB work, and another wave of running 5/3/1 with it. This 315x10 felt great, and I'm really happy with how things were moving. Definitely have made some good progress in this department. I kept my accessory work on the lower end, as I had a day planned with the girlfriend and I know that my accessory work will be coming limited here rather quickly. Plus I knew that the following day I would be training at Elitefts. Gotta come in fresh to hit a big bench there.
Items Used in this Training Session
SS Yoke Bar
Texas Deadlift Bar
Mini Band
Short Monster 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
240x5
280x5
315x10
B1) SSB Pause Squat
220x5x10
C1) Dimel Deadlift
135x3x20
D1) KB Swings
3x30
D2) Sit Ups vs Band
3x15
D3) Seated Band Hip Abduction
3x25