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

Tuesday's training session was an interesting one. After the week I had, I figured I was going to be pretty good to go in terms of training. I was going to listen to my body, but if I felt good on things, just keep going. This ended up being not the best training day because of that alone.

My squats went awesome, matter of fact, I think I left quite a bit in the tank. Fair enough I thought. We'll just see how deadlifts go, and just stick with straight weight and pulling off blocks to keep everything locked in good. I kept working up, and things felt so good I got up to 465, and then once the set was over, my back started to feel like utter shit again. I finished out some accessory work, and knew I was going to Indy, so I figured I'd see our chiro that we have there (we've got a chiro in the gym that does adjustments, rehab, soft tissue work as needed in the evening...which is freaking awesome).

So I go in to see Caleb, and turns out my hips are all out of whack, so he gives me an adjustment and I felt drastically better. So what I thought wasn't good, ended up not being so bad.

Items Used in this Training Session
SS Yoke Bar
Average Bands
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) SSB Speed Box Squats vs Average Bands
65x5
65x5 - add bands
115x3
135x2
155x2
175x2
195x2
215x8x2

B1) SSB Box Squats vs Average Bands
245x3
285x6 - PR

C1) Sumo Block Pulls (3 mats)
135x5
245x5
295x5
335x5
385x5
425x5
465x5 - stopped here, back felt iffy

D1) GHR (Elevated)
4 sets, max reps

E1) Reverse Hyper
3x25

F1) Hanging Leg Raises
3 sets