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 I actually got to take the time to train with the crew and have some Purdue Barbell members visit. It wasn't the smoothest training session, but I still feel like I'm making some minor steps in the right direction. I've come to terms that I probably just won't be pushing my squat/deadlift that much right now and just kid of taking it day by day. The good thing is I'm up to 60% weights pain free, I just need to work on cleaning some movement up - so I think that's the priority with the lower body work. I can still hammer away at my accessory work (which I'm doing), so when I feel good to make a push again, I should have a solid base to do so.

Items Used in this Training Session
Texas Deadlift Bar
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
245x3
265x2x3
275x2x3
*Still sitting into that right hip just a tad, but it's looking much better. Just gotta stay on top of things.*

B1) Sumo Deadlift
265x3
285x3
300x3

C1) Wtd GHR (Elevated)
50 total reps, heavy
*It took me about 8 sets to get through this - talk about sucky.*

D1) DB Stiff Leg Deadlifts
3x20

E1) Sit Ups vs Band
4x15