Max Effort Lower: SSB Squat All-Time PR! [VIDEO]

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.

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Saturday was a phenomenal day of training. For the first time in over 8 months I was able to get a squat PR. I've spent a long time rehabbing my lower back and doing all the little things nesseccary, and it finally has me seeing the light. This was probably a risky call, being two weeks out from my bench only meet, but running 5/3/1 has set me up to do this and I'm very thrilled that it was there for the day. But no means do I think "I'm back" by any means, as I still haven't pulled or squatting anything in the 400's in that time frame, however, my general conditioning and foundation is set to catapult me back to where I was when I'm ready to make that leap in about a month's time.

A post shared by Brandon Smitley, MS CSCS USAW (@bsmitley) on Jul 19, 2017 at 4:42pm PDT

Items Used in this Training Session SS Yoke Bar Chains

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 285x5 315x3 350x10 - PR

B1) SSB Pause Squat 260x5x10

C1) Bulgarian Split Squats 3x12 per leg

D1) GHR (Elevated) 3x12 D2) Wtd Hanging Leg Raises 4x12