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 was a phenomenal day of training. For the first time in over 8 months I was able to get a squat PR. I've spent a long time rehabbing my lower back and doing all the little things nesseccary, and it finally has me seeing the light. This was probably a risky call, being two weeks out from my bench only meet, but running 5/3/1 has set me up to do this and I'm very thrilled that it was there for the day. But no means do I think "I'm back" by any means, as I still haven't pulled or squatting anything in the 400's in that time frame, however, my general conditioning and foundation is set to catapult me back to where I was when I'm ready to make that leap in about a month's time.

Items Used in this Training Session
SS Yoke Bar
Chains

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
285x5
315x3
350x10 - PR

B1) SSB Pause Squat
260x5x10

C1) Bulgarian Split Squats
3x12 per leg

D1) GHR (Elevated)
3x12
D2) Wtd Hanging Leg Raises
4x12