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 rounded out my third week of the squat wave with the SSB. I made some good progress this cycle, with holding my reps at 10 and staying strong. I know what my best 10 rep set is with this bar, and I'm not far off. It doesn't mean "I'm back", but things are certainly much, much better. I can't complain too much.
Items Used in this Training Session SS Yoke Bar Spud Ab Strap
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 245x5 265x5 300x3 335x10
B1) SSB Pause Squat 245x5x10
C1) SSB Reverse Lunges 4x10 per leg
D1) Cable Pull Throughs 3x15
E1) Reverse Hyper 3x20 E2) Standing Cable Crunches 5x15
