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's bench and back training ended up being a pretty good training session where I pushed the pace. I knew I was going to be leaving town, so my Friday was a bit crammed, but I got everything worked out to still be able to round out the week strong. My pec has been doing great, so I do think that whatever I did, was just super minor, and more than likely just a cramp. I'm still be somewhat hesitant, but I think I'll be good to push a little harder come my max effort day. It's not bothered me since, but sometimes feels like it can tighten up after training a bit more than usual. I'm just doing some minor self soft tissue work, and making sure it's warmed up good. Everything else has been rolling smoothly though.

Items Used in this Training Session
Swiss Angle Bar
Chains
EZ Loaders
Swiss Bar
Light Band
Mini Band

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) Swiss Angle Bar Speed Bench Press vs 2 Chains Per Side
45x10
45x5 - add chains
75x3
95x3
115x3
135x3
150x3
165x6x3

B1) Swiss Angle Bar Bench Press vs 2 Chains Per Side
195x3
225x5 - PR

C1) Swiss Angle Bar Bench Press vs 2 Chains Per Side
135 x 20, 20, 19

D1) DB Rows (Strict)
3x10 per arm

E1) Swiss Bar Bent Over Rows
3x12

F1) Lat Pulldowns
3x15

G1) Band Straight Arm Lat Pulldowns
3x20

H1) Supinated Star Band Pull Aparts
5 sets
*These you basically do band pull parts, but alternate which hand makes a Y raise - pretty cool and hopefully I'll get a vid up soon.*
H2) Standing Band Rotations
4x15 per side