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 got in my dynamic effort lower work, and with some rather good speed. This wraps up my speed squat wave with the bands, but I'll continue to alternate my pulls to try and slowly get a little bit heavier as my body allows. Some really quick accessory work and I cut out.
Items Used in this Training Session Duffalo Bar Box Squat Box Average Bands Texas Deadlift Bar Chains EZ Loaders Blast Straps
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 185x2 215x8x2
B1) Sumo Speed Deadlifts vs 5 Chains 135x5 135x5 - add chains 185x3 225x2 275x1 300x9x1
C1) Goblet Step Ups 3x10 per leg
D1) Wtd GHR (Elevated) 3x12
E1) GHH/Back Extension off GHR 4x25 E2) Blast Strap Ab Fallouts 4x20
