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

Wednesday's chest, shoulder, tricep day was rather good. Kept the volume a tad lighter than normal as I was just having a wild week and still trying to play catch up from the Arnold. More good training and some thing I hadn't thrown into the mix for a while, but it was successful.

My log is still desperately behind and I'm doing my best to catch it up. Fingers crossed that by the end of next week I'll have it fully caught up.


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) Single Arm Cable Rear Delt Raise
3x15 per arm

B1) Seated Lateral Raises
4x12 + 1 Drop Set

C1) Super Incline Press
4x10
C2) Band Face Pulls
4x20

D1) Neutral Grip Chest Press Machine
5x8

E1) Slight Incline DB Bench Press
4x12

F1) Seated Cable Flys
3x25

G1) V-Bar Pressdowns
4x15

H1) Dip Machine
4x12-15