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 work was pretty straight forward and a solid extra pump day. This is my second week placing my shoulder work at the forefront, and I think I'm liking it thus far. Overall my shoulders feel way better when I go to do my chest work, and I'm hoping that pays off for that my pec stays happy. Really the best thing I can do right now is to just keep being smart about all my choices and shut things down early, and I feel I can make a better judgement on that after I've had 10 or so working sets of shoulders in me. Definitely a lot of work and volume, but it felt good so I ran with it.


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) Rear Delt Swings
3x30
A2) Rear Delt Raises (strict)
3x10

B1) Overhead Press Machine
3x10

C1) Lateral Raises
4x12; the 3 drop sets
*These were performed to where my hands got above my forehead.*

D1) Chest Press Machine
Up to a top set of 10; then 2 drop sets

E1) High Incline Press Machine
3x20

F1) Slight Incline DB Flys
3x25
F2) Push Ups
3 sets, max reps

G1) V-Bar Pressdowns
1x15
2x12
1x10

H1) Tricep Extension Machine
3x15

I1) Dip Machine
2x20
*Focusing on a good stretch here.*