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

Friday was a tremendous dynamic effort day. I was just having a super great day and managed to have an awesome training session. Weights felt good and light and I had some good exercise variation on the day for the back work. Training solo sometimes is a bit risky, but the ability to crank the music and just get after it was something I really needed to end my week on a good note. Hell, later that night I even got some froyo with Adrian and Rebekah, which topped the day of perfectly 🙂


Items Used in this Training Session
El Gordo Fat Bar
Mini Bands
Spud Ab Strap

Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15

A1) Fat Bar Speed Bench Press vs Doubled Mini Bands
75x10
75x5 - add bands
95x3
115x3
125x3
150x8x3

B1) Close Grip Fat Bar Bench Press vs Doubled Mini Bands
175x4
200x8 - PR

C1) Fat Bar Bench Press vs Doubled Mini Bands
140x3x20

D1) Wtd Pull Ups
3 sets, max reps (+50 lbs)

E1) DB Chest Supported Rows
4x15

F1) Standing Spud Strap Cable Rows
3x12-15

G1) Seated Spud Strap Lat Pulldowns
3x10-12
G2) Bent Over Rear Delt Raises
3x15-25

H1) Pallof Hold
3x20 sec per side
2 extra sets done on left side