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

Monday after some heavy benching on Sunday I got some extra back and bicep work in. I could tell my benching was good because my back was already fried before I even started, but it was good to get some blood flow in and keep things moving. Going to round out the week and then take a deload.


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) Low Row Machine
4x10

B1) Supinated Row Machine
4x8

C1) Lat Pulldowns
3x12

D1) Chest Supported Rows, Elbows High
3x15

E1) Rope Straight Arm Lat Pulldowns
2x20

F1) Barbell Curls
4x8

G1) Machine Preacher Curls
4x10-12; then two drop sets

H1) Hammer Curls
2 x swole

I1) Seated Calf Machine
4x15