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

Saturday's training kicked off Day 1 of my Conjugate Monster program, and it was kicked off with a doozy of a training day and crew!

We had a visitor in Tommy, that came down from the Chicago area to train with us, and it was a great day. Lots of big lifts and some hard training, good laughs, and a fun environment for me to jump back into training rather hard again.

While my program has kicked off, my nutrition still has a little bit of time, so I'm still eating by feel and kind of doing my own thing. I know the nutrition will be getting tightened down very soon, so I'm not really too worried about that. Right now I'm just trying to build some quality muscle, have fun with training, and get back into the swing of things. I know I've got a long 12-28 weeks ahead of me (shows are still TBD and therefore prep is as well).

Items Used in this Training Session
SS Yoke Bar
Metal Ace Briefs
Light Band
Blast Straps

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) SSB Squats
65x8
115x8
155x8
205x8
245x8
295x8
335x8
370x8 - PR

B1) SSB Squats with Briefs
295x10
335x10
335x14
*I opted to put the briefs on this week rather than use some pause squats to continue to give my hips a break. I feel that by next week I'll be good to start implementing some pausing back in*

C1) Assisted Pistol Squats
3x15 per leg
*I held on to a Blast Strap handle here so I could focus more on a better quality of movement and time under tension*

D1) Reverse Hyper Leg Curls
3x15

E1) Band Good Mornings
3x30

F1) Pikes
3x20