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.comWell after a super crappy Tuesday, I wasn't able to get in any training at all. I got up in the morning to go get some weights off someone that lived about 90 minutes away. When I went to go withdraw some cash from the ATM, I discovered that my checking account had somehow been hacked into as I had next to no money. So I was forced to cancel my card on my trip on the way there. Then once I realized I had fraudulent transactions, my dad's truck (which I took to go pick up the weights) blew an anti-freeze hose, which went everywhere and ended up having to have me call AAA. I still ended up making it over to get the weights, but I got no training in. And I was late for work later in the evening. So needless to say my Fourth really sucked. But I guess that's the way life can go sometimes.
So I just ended up pushing all my training back a day, and things still worked out well. Just some more speed work for squats and pulls and that's really it. I even kept the accessory work down to a rather low level for now. I'll start building things back up hard once the meet is over.
Items Used in this Training Session Cambered Squat Bar Box Squat Box Short Light Bands Texas Deadlift Bar Mini Bands
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) Cambered Bar Speed Box Squats vs Short Light Bands 65x10 65x5 - add bands 115x3 135x2 155x2 185x2 205x2 225x8x2
B1) Sumo Speed Deadlift vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x1 275x9x1
C1) Goblet Step Ups 3x10 per leg
D1) DB Stiff Leg Deadlifts 3x20
E1) Plate Slide Plank 3x10 per side
