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.comTuesday kicked off a new speed wave, and I've increased my training max slightly from the last cycle. I'm still running at a fairly conservative number, and speed and technique is holding in steady, so I'm very pleased with that. I did increase my accommodating resistance though, and these average bands felt heavy as hell. But I still had all the pop that I thought I would. This should help me build up my squat back for after the meet, which has me excited with how things have felt. Some rather easy accessory work for the day, and I was out.
Items Used in this Training Session Duffalo Bar Box Squat Box Average Bands EZ Loaders Chains Texas Deadlift Bar
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) Duffalo Bar Speed Box Squats vs Average Bands 55x10 55x5 - add bands 105x3 135x2 155x2 170x12x2
B1) Sumo Speed Deadlifts vs 5 Chains 135x5 135x5 - add chains 185x3 225x2 255x1 275x10x1
C1) Single Leg Box Squat 3x12 per leg
D1) GHR (Elevated) 3 sets, max reps
E1) Bent Knee Reverse Hyper 3x20 E2) Wall Press Abs, Active 3x30 sec
