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

Thursday I got in another awesome leg training session with Adrian. The leg pump was real. The other cool exciting news was that I went to go pick up my new puppy, Denali, a Bernese Mountain Dog. He's already getting comfortable around the weights and is a total ham. Expect to see lots of lovely pictures 🙂

The cuteness can not be contained. #MCM #BerneseMoutainDog #DogsOfInstagram #PuppysOfInstagram #Denali #SmitleyPerformanceSystems

A post shared by Brandon Smitley, MS CSCS USAW (@bsmitley) on

Items Used in this Training Session

Warm Up
PRI Breathing Work - 5 min
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15

A1) Single Leg Leg Curls
4x10 per leg; then one drop set

B1) Horizontal Hack Squat
Worked up to a top set of 10; then did a challenge set of 15 with it

C1) Close Stance Leg Press
4x25

D1) Bulgarian Split Squats
3x10 per leg
*On these I used a nice slow tempo.*

E1) Cable Pull Throughs
3x20
E2) Reverse Treadmill Push
3 x swole

F1) Calf Machine
4x8-12

G1) Abduction Machine
2x20
G2) Adduction Machine
2x20