After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Pretty standard back and bicep day on Monday. Some minor intensity techniques and a plethora of volume since I wasn't in the shirt the day prior. The back is definitely getting stronger and showing some good progress, so I'm hoping it all pays off in the shirt.

I've also finally committed to the APF Illinois State Meet at the end of March. I'll be competing at 148 Equipped, bench only - but I'll just be benching raw there, and more than likely will just bench in the low 300's and shut it down. My only goal with this is to move on to AAPF Nationals later at the end of May, where I plan to compete in the shirt at 132. I would like to compete in the shirt in 6 weeks or so, but the meet will fall into the middle of a meet prep for Nationals, so I'm just going to do like I did last year and bum this meet and do my best to stay healthy. I also know that I will be coaching nearly a dozen lifters at that meet, so I probably wouldn't have my best showing anyways. Eyes on the prize for AWPC World's in September.


Items Used in this Training Session

Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15

A1) Lat Pulldown
3x6 with a drop set on each set

B1) Low Row Machine
2x12
2x10

C1) Bent Over DB Rows
4x12

D1) Rope Straight Arm Lat Pulldowns
3x15
D2) DB Pullovers
3x10

E1) Supinated Row Machine
2x20

F1) Barbell Curls
1x15
2x12
1x10

G1) Seated Hammer Curls
4x8

H1) Preacher Curl Machine
3x12-15