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 jammed packed day at the Arnold. I woke up early in the morning to get some breakfast and then make my way with Nic to help handle and coach him on the Elite day. He ended up being in the AM session (which was great), and had an awesome meet. At 20 years old, he had an 8/9 day in the 275 class (raw with wraps), ending the day with a 735 squat, 415 bench press, and 650 deadlift - getting his first 1800 pound total. He only missed his final pull of 680, which would have gave him the 275 class win. So close, but I'm incredibly proud of this dude. He's damn near his pro total, and is aiming to obtain this by next year's XPC Finals.

After the meet, we headed back to grab some food, and then made our way to the compound to train for the meet and greet raffle that was set up. I showed up a bit early to get a head start and make sure I got a bench to get my speed work in. Then I just hit some back work and mingled with everyone to get to know some of the people that showed up. It was a great time, and I hope those that I talked with stay in touch. If you've ever got the chance to go to one of these, definitely do it. Not only do you get some good coaching, but the conversations and learning that takes place is really cool. I've really grown to like this format when we can have them.

After the training, me and the Purdue Barbell group (about 10 of us) order a TON of pizza and smashed it in the hotel lobby and goofed off for a little bit. I then hit the hay and got some rest for a packed Saturday full of plans.

Items Used in this Training Session
Swiss Bar
Mini Bands
MAG Grip

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 Doubled Mini Bands
45x10
45x5 - add bands
65x3
85x3
105x3
115x3
135x8x3

B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands
155x4
175x5 - PR
*The bench set up was slightly different than what I'm used to in the garage, and I think this changed the band tension slightly, as weights felt a bit heavier than normal, but still some solid work here.*

C1) Swiss Bar Bench Press vs Doubled Mini Bands
135 x 15, 12, 12
*The band tension was still a bit heavier than I was expecting, and I probably should have went with about 115 here to get in the reps I wanted, but I was lazy and just left the plate on. Live and learn I give.*

D1) Seated Cable Rows
3x10

E1) Chest Supported Row Machine
3x12

F1) Lat Pulldowns
3x15

G1) Face Pulls
3x20
G2) Reverse Pec Dec
3x30

H1) Standing Calf Raises
4 x swole