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 I kicked off week two of meet prep with a good early morning training session. The lovely girlfriend had an afternoon graduation ceremony and I wanted to spend the afternoon with her and her family, so we got up early to knock stuff out. Some really good progress with my SSB work, and I managed to get up to my rep count limit again of 10 reps with no pain and some good movement. I know what my rep PR is for this movement, so we'll keep taking things day by day. Very pleased to see the progress that I am thus far.
Items Used in this Training Session SS Yoke Bar 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 245x3 280x3 315x10
B1) SSB Pause Squat 230x5x10
C1) Single Leg RDL (loaded bilaterally) 3x10 per leg
D1) Wtd GHR (Elevated) 3x10
E1) Band Marching 3 x 90 sec E2) Wtd Straight Leg Sit Ups 4x10
