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 was able to get in some light extra leg work. With the meet approaching soon, I'm basically just trying to do enough leg work to maintain my conditioning and strength. I'm trying to pick good, friendly movements, and things that are going to help ensure I' not in the gym forever. I cranked this session out in under 45 minutes and I was dripping sweat. A really good morning training session.
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 3x12
B1) Leg Extensions 3x15
C1) Single Leg Seated Leg Press 3x12 per leg *This is a unilateral leg press, and I found out on this session that I get a way better stretch and contraction, so I'll be using this much more.*
D1) Close Stance, Heels Elevated Goblet Squat 3x20 D2) Cable Pull Throughs 3x20
E1) Hack Squat Calf Raises 3x12 E2) Split Stance Cable Lift 3x10 per side
