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

Tuesday was one of my best dynamic effort days I've had in a long time. For the first time I actually felt like I could get after the weights a little bit and really finally apply some "effort" into the bar without actually thinking too much about low back. It's been feeling great lately, but I'm always hesitant on how hard I should push things at times. I think all the little things I'm doing are beginning to pay off and it's a very rewarding feeling. It's finally been three months, which to me feels like forever, but in the grand scheme of things, it's really actually been pretty quick. This is a great sign and hopefully I'll be back to some real speed wave numbers for the next wave (based upon how things are feeling).


Items Used in this Training Session
SS Yoke Bar
Box Squat Box
Light Bands
Texas Deadlift Bar
Mini Bands

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) SSB Speed Box Squats vs Light Bands
180x10x2

B1) Sumo Speed Deadlifts vs Quad Mini Bands
225x9x1

C1) Step Ups
3x10 per leg

D1) GHR (Elevated)
3 sets, max reps

E1) GHH/Back Extension off GHR
3x20

F1) Reverse Hyper
3x15
F2) Kneeling Cable Crunch Hold
3x30 sec