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

More of the lovely bodybuilding training. Nothing terribly exciting on this front of training other than just logging my work in. After having a bit of an awkward week last week in terms of getting everything lined up training wise and my body feeling a bit runned down, I'm doing much better now. I should have a good stretch now of weekends where I'm not going to have any out of town obligations and I can really start to see some momentum carry forward.


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) Reverse Pec Dec
3x25

B1) Lateral Raises
4x20

C1) Overhead Press Machine
3x12
C2) Low Face Pulls
3x15

D1) DB Bench Press with Twist
4x10

E1) Chest Press Machine
4x12

F1) Fly Machine
3x15

G1) Dips
3 sets, max reps

H1) Rope Cable Pressdowns
4x10-12

I1) JM Press
3x10-12