After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Thursday ended up being a pretty hard day to deal with. Wednesday night just wasn't the greatest night for me personally, but on top of that, somewhere in that evening I managed to throw my back out again. I STILL have no idea what did it, but I noticed that my back was feeling flared up before I went to bed, and I didn't really think too much of it. But when I woke up on Thursday morning, my back felt awful. I couldn't put on socks or shoes, barely could get pants on, and could hardly do anything other than stand without pain.

I immediately got a hold of Caleb, the chiro in Indy, and let him know that I'd be coming back in to see him this evening. Until then, I knew I wouldn't be able to train for shit, but wanted to get out to the garage and do SOMETHING. Whatever I could to try to help the situation. So while I had hoped to have a great leg training after the way I felt training on Wednesday, I knew that was out. So we basically had a rehab training session, just testing to see what I could and couldn't do.

Caleb did some cupping, soft tissue work, and adjustment, and it definitely helped, but I was still feeling the pain and putting shoes and socks on was still a pain in the ass. Booked something for Tuesday just to get looked at and get another adjustment. Who knows what we'll do from here.

Motha sucka.

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) Bird Dogs
3x10 per side

B1) Bodyweight Squats
3x50
*Certain points of depth would cause pain, so I was really cautious about positioning and just focusing on having perfect movement*

C1) Reverse Hyper
3x20
*No pain here, actually felt good*

D1) Reverse Hyper Toe Pushes
3x25
*This helped as well*

E1) Alternating Lunges
Just a shit ton
*No single leg work at all caused any pain*