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 was some dynamic effort work on squats and then some moderate deadlifts. I'm running 5/3/1 with my deadlifts every other week, and only sticking to the prescribed reps (so no + sets). It should be enough to let me slowly build back into some heavy pulling as the weeks go on. I'm hoping that I can get a 400 pound deadlift a go before the end of meet prep, and then use that as a judge to where my deadlift really stands. Otherwise I was in and out for the day.
Items Used in this Training Session Duffalo Bar Box Squat Box Average Bands Texas Deadlift Bar SS Yoke Bar Sled
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 Average Bands 55x10 55x5 - add bands 105x3 135x2 155x2 175x2 195x10x2
B1) Sumo Deadlifts 135x5 185x5 225x5 260x5 300x5 340x5
C1) SSB Good Mornings 65x12 115x12 155x12 175x12 195x2x12
D1) GHR (Elevated) 3 sets, max reps
E1) Long Strap Reverse Hyper 3x25 E2) Buzz Saw Plank 3x15 E3) Sled Drag 3 trips
