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.com
Finally, some meet prep, and week one is completed. While only being a bench only meet, with the cheater shirt, it feels good to be back training for something again. A very good first week of training, and I'm ready to see what the next few weeks bring.
The highlights from this training video:
- SSB Squat - 300x10, pain free and looking smooth
- Floor Press PR of 300x3
- Denali running around mid sets 🙂
[youtube=https://www.youtube.com/watch?v=znmoXq-m9XM]
If I also wanted to include a max deadlift variation in my training week would you do it on the dynamic lower day /w speed squats and then just heavy squat on max upper day?
Thanks,
Will
Why would you take your heavy squat on your max effort upper? I'm sorry, but I'm a bit confused..Are you trying to find new training maxes? Or are you looking to see how to set up your micro cycles?
I prefer to do my max effort deadlifts about every 2-3 weeks on dynamic effort lower days. I always take max effort squats on max effort lower days. It just works best for my schedule with my training crew. I know I'll do better with the safety of spotters near by. Deadlifts I can do solo during the week. Plus max effort squats don't beat me up so badly.
Hopefully that's helpful!
Sorry to be confusing, by heavy squats I meant "Max effort" for the week. I'm kind of running a juggernaut method for the big 4 but also incorporating speed work and a bodybuilding split similar to your conjugate monster.
Ahh okay, yeah I personally would put your max effort deads on your dynamic day. I've just found this works best if you're going to squat heavy on max effort lower. You could also alternate on max effort day which you emphasize, so you could hit a max effort dead, then do some rep effort squats for sets of 8-12 - and vice versa the next week (but I would keep your rep effort deads to sets of 5-8 with a lower RPE).