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

Wednesday's training was a super late one entirely solo, getting  in the garage at about 8pm. I had to coach in Indy, and I wanted to still train and deplete some glycogen stores before smashing some food on Thursday with the family. I also knew I was going to have to train my lower body again the following day to make all my training fit, so it was expected to be a brutal couple of days. Normally I would be worried about my recovery, but with all the extra rest and food, I knew that I would end up being okay. I was very happy with my rep effort work on the squats, as these weren't the easiest things, and I probably should have stuck with about 255 or so on the weight, but I still pushed through. The stiff leg deadlifts actually felt amazing this week, and I'm hoping these can continue to bring my hamstrings up over the course of prep, as I feel I will have a really good tie-in once I get dieted down close to show look. Just extra hammy and glute work, some abs, and I was out. I got done late, but I was glad I still got it in.

Items Used in this Training Session
Short Light Bands
Cambered Bar
Box Squat Box
Texas Deadlift Bar

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) Cambered Bar Speed Box Squats vs Short Light Bands
65x5
65x5 - add bands
115x3
155x2
175x2
195x12x2

B1) Cambered Bar Box Squats vs Short Light Bands
245x5
275x3x10

C1) Sumo Speed Deadlifts
135x5
185x3
245x2
295x1
335x8x1

D1) Stiff Leg Deadlifts
245x5
295x3x10

E1) Cable Pull Throughs
3x20
E2) GHR (Elevated)
3x10

F1) Reverse Hyper Partials
3x25
F2) Plank Hold off GHR
3x60 sec