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

Friday evening put a wrap on the fourth week of the training program. We're well over half way through the first macro of the training, and things seem to be going good. I've now trained for a full 28 days straight, and still feeling good. This week had a mix up on the dynamic effort work, and I'm back to using the straight bar for a bit. It's been some time since I've gotten to drill some technique, so I felt that this would be a good wave after giving my shoulders a break via the Swiss Bar, last cycle. I still opted to run with chains though still to allow for a bit more recovery as a whole. I didn't manage to PR on my close grip work up sets, but that's alright. My PR that I set was literally weeks out from WPC World's, and my training was really dialed in then and I was peaking, so that will be hard to beat in a time like this. I suspect I'll get better over the course of the 3 week meso. Good stuff this past week though!

Items Used in this Training Session
Sabertooth Bar
EZ Loaders
Chains
Swiss Bar
Blast Straps

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) Speed Bench Press vs 2 Chains Per Side
55x10
55x5 - add chains
75x3
95x3
115x3
130x10x3

B1) Close Grip Bench Press vs 2 Chains Per Side
175x5
215x8; +3 reps rest/pause

C1) Bench Press vs 2 Chains Per Side
135x3x20

D1) Wtd Wide Grip Pull Ups
Sets of 6 reps, up to a top set of 6, hitting +55 lbs; then followed by a drop set

E1) Swiss Bar Bent Over Rows
3x10

F1) Supinated Seated Cable Rows
3x12

G1) DB Shrugs
3x20
*Held at the top and bottom for a 1 second count*
G2) Blast Strap Rear Delt Flys (T's)
3x15