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 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