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.comSaturday's training called for more SSB work, and another wave of running 5/3/1 with it. This 315x10 felt great, and I'm really happy with how things were moving. Definitely have made some good progress in this department. I kept my accessory work on the lower end, as I had a day planned with the girlfriend and I know that my accessory work will be coming limited here rather quickly. Plus I knew that the following day I would be training at Elitefts. Gotta come in fresh to hit a big bench there.
Items Used in this Training Session SS Yoke Bar Texas Deadlift Bar Mini Band Short Monster Mini Band
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 240x5 280x5 315x10
B1) SSB Pause Squat 220x5x10
C1) Dimel Deadlift 135x3x20
D1) KB Swings 3x30 D2) Sit Ups vs Band 3x15 D3) Seated Band Hip Abduction 3x25
