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.comThursday I wasn't really feeling the training session. I still got in and did some solid work, but I just felt like I needed to pull the reigns back a bit and just get some blood flow in and try to get out. Lots of pre-exhaustion and just working up to one heavier set to limit the total volume of work. I truly believe this bodybuilding based days have been some of the best things I've added into my training, in terms of recovery, bringing up weak points, and just being able to train hard when I feel good. However, today just wasn't one of those day. Get in and get out. I even managed a nice 40 min nap later in the day to help.
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) Seated Leg Curls 4x8 *Ramped up to one heavy set.*
B1) Leg Extensions 3x20
C1) Reverse Band Horizontal Hack Squat Worked up to a top set of 8 (but left a bit in the tank, RPE 8 or so)
D1) TRX Bulgarian Split Squats 4x12 per leg; then two drop sets on the last set of each leg *If you've not done these, this is the worst way to do them. The stretch and pump is painful.*
E1) Calf Machine 4x8-15
F1) Standing Cable Crunch 3x15 F2) Cable Side Bend 3x15 per side
