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
This weekend I was out of town up in Minneapolis, MN for two good friends' wedding day. Adrian and I made our long drive up on Friday night. We slept in on Saturday, and then got some brunch and headed up to American Strength to train. I was basically on a deload week where I couldn't go over 300 pounds. I still got in some good volume, while Adrian worked up to a deadlift PR. It was great to get some training in before hitting up the wedding and having a ball with Justin and Amanda. Very thankful for great times with great people.
Items Used in this Training Session
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
285x5
295x5
B1) SSB Box Squat
245x10
265x10
285x10
295x10
C1) Wtd GHR
3x10
D1) Leg Press
3x15; then a drop set on the last set
E1) Sissy Squats
2x20
F1) Standing Band Crunches
3x15