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 really about just trying to get back under the bar and seeing how squatting and deadlifting would go after the minor back issues. I got another adjustment that morning, and also did two sessions of PRI breathing and some ice. I was feeling much better than I was on Sunday. I can't really said that I was 100%, but I felt like I could at least training, so I gave it whirl.

Based on how things felt, I opted to just hit my speed work, and call things there. No reason to work up and get more volume in at this point. I need to take baby steps working back in, and while there was no structure or major damage, my body went through some trauma and needs time to rest still. I ended up doing about the perfect amount of work, because by the time I was done, my low back was feeling fatigued, but not tight or sore. It felt better than when I came in, and really that's all I was looking for. I'm going to get another adjustment on Friday before giving some heavier squatting a go on Saturday, but that will still be entirely by feel.

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
195x10x2

B1) Sumo Speed Deadlifts
135x5
185x3
245x2
295x1
335x1
385x6x1

C1) SSB Bulgarian Split Squats
4x12 per leg

D1) GHR (Elevated)
4 sets,, max reps

E1) Reverse Hyper
4x20 + drop set

F1) Wtd Deadbugs
3x10 per side