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 I was finally able to get in some deadlifting work without having any kind of pain or issues in my back after I had the issues post Minnesota trip. Since I missed some deadlifting because of all that fiasco, I just decided to hit my speed work, then follow that up with some straight weight work. I've still got some progress to make in this department, but things are still moving really fast and feeling good. It's just about keeping it that way.
Items Used in this Training Session Duffalo Bar Box Squat Box Texas Deadlift Bar Chains EZ Loaders 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) Duffalo Bar Speed Box Squats vs 3 Chains Per Side 55x10 55x5 - add chains 105x3 145x2 175x2 200x10x2
B1) Sumo Speed Deadlifts vs 5 Chains 135x5 135x5 - add chains 185x3 245x2 295x1 325x8x1
C1) Sumo Deadlift 280x3 320x3 360x3
D1) Bulgarian Split Squats 3x10 per leg
E1) GHR (Elevated) 3 sets, max reps
F1) Wtd Hollow Hold 3x60 sec F2) Band Marching 3 x 2 min
