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 rounded out my third week of the squat wave with the SSB. I made some good progress this cycle, with holding my reps at 10 and staying strong. I know what my best 10 rep set is with this bar, and I'm not far off. It doesn't mean "I'm back", but things are certainly much, much better. I can't complain too much.
Items Used in this Training Session
SS Yoke Bar
Spud Ab Strap
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
245x5
265x5
300x3
335x10
B1) SSB Pause Squat
245x5x10
C1) SSB Reverse Lunges
4x10 per leg
D1) Cable Pull Throughs
3x15
E1) Reverse Hyper
3x20
E2) Standing Cable Crunches
5x15