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

With Thursday being Thanksgiving, I got a training session in mid morning with Trey. I would normally hit this training session at the rec, but with it being closed I had to get this done in the garage (no complaints here though). This was more of a pump session to just engorge my legs with blood and to continue to deplete glycogen stores before the first day of food coma began. I'm happy to report that it was a major success and that my legs ended up feeling great the following day, even after two training sessions within about 16 hours of each other. I had to get a little creative, but overall the amount of work and training was really fun, and I'm glad Trey was able to make it over to get after it with me before his family festivities as well. Thanksgiving Day training has become basically a staple for me the past couple of years, and there is nothing like training almost completely fasted with minimal carbs, and then knowing you're going to take in probably the most calories in one sitting that you will all year. Needless to say the next few days of training will be fueled quite well.

Items Used in this Training Session
SS Yoke Bar
Mini Band

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) Lying DB Leg Curls
3x15; followed by a drop set on the last set

B1) Bulgarian Split Squats (Pulsed)
4x12 per leg; followed by two drop sets per leg

C1) SSB Strip the Rack Squats
Sets of 10, up to a moderately heavy set of 10

D1) TKE Squats
4x25
*I seriously love this movement for a quad pump with minimal equipment at hand*

E1) GHH/Back Extension off GHR
2x25

F1) Blood Flow Restriction Calf Raises
3x15 per leg

G1) Bodyweight Calf Raises
2 sets, max reps
*After the blood flow restriction reps, my calves were toast. This was much harder than I thought it would be*