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's training session was the final training session deemed as "random training". It's not entirely random, but it's more by feel and getting my body back into the swing of things before I begin my new program on Saturday.

As I've mentioned, this is going to be my typical dynamic day, with some work ups and a bit more pressing volume, and then hitting my back with more powerlifting based movements to help my bench press (still...somewhat). A pretty quick and easy session, but the overall work felt really good. I'm really enjoying training right now and the being lax on my nutrition still. I think one of the best things I did we decide to take a whole month off of being super strict on my nutrition since I know in December I begin working with Cliff, and my nutrition and taste buds will fall more under someone else's command vs my own. I'm not getting fat, but I'm just listening to what my body wants at the moment. I'm eating pretty "clean" and good about 80%-90% of the time, but I'd be lying if I said I haven't had some pizza, ice cream, cookies, etc. The break is good, but only about 2 weeks until I start really locking in.

The Conjugate Monster program starts on Saturday, so we're beginning to really get after things, and I'm pumped to be back going pretty decently hard in the gym.

Items Used in this Training Session
Swiss Bar
EZ Loaders
Chains
Spud Ab Strap
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 Bar Speed Bench Press vs 2 Chains Per Side
45x10
45x5 - add chains
65x3
85x3
105x3
120x8x3

B1) Close Grip Swiss Bar Bench Press vs 2 Chains Per Side
135x6
165x12 - PR

C1) Swiss Bar Bench Press vs 2 Chains Per Side
115x2x10
115x20

D1) Chin Ups
3 sets, max reps with +10lbs

E1) DB Chest Supported Rows
3x12

F1) Spud Strap Cable Shrugs
3x12
*Held for a 2 count*

G1) Straight Arm Lat Pulldowns
3x15

H1) Band Pull Aparts
3x20
*Used a slow controlled tempo*
H2) Standing Band Rotations
3x20 per side