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

Saturday was a pretty big day for me, as I finally got to get back under the bar and squat (and also deadlift). While my weight cap for this week is 115, I still felt like I made some good progress in movement and just trying to resolidify my technique. It did feel a bit awkward at first, but it's just like riding a bike. After the first few sets, things seemed to click right back into place. I've still got a long process of building back up, but it's a good step in the right direction. I'll basically be squatting and deadlifting for a month, and slowly working back up to 50% weights. Then after that I'll be making small jumps over the next 2 months to build back into the 80% range. I don't really want to grind or strain until about April or May give or take. Really good day of training with the crew, and it was nice to finally actually be able to join them.

Items Used in this Training Session
Mini Band

Warm Up
PRI Breathing Work - 5 min
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15

A1) Squat
115x5x10

B1) Sumo Deadlift
115x5x10

C1) Goblet Squat with Band Around Knees
3x20

D1) Wtd GHR (Elevated)
4x12

E1) Reverse Hyper
3x20
E2) Band Marching
3x2 min

F1) Spread Eagle Sit Ups vs Band
4x12