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

Well the training log is still super behind, and I apologize. This was a fantastic bench press day, and I was clicking with my raw work. I think having a bummed up back is giving me some time to really build my bench press up and just take some much needed time to let my body do it's own thing. I'll be honest, I can't remember much else from this training day. I think we had some visitors come in and train from a local gym, but that's about it. Again, sorry about the logs being behind.

Items Used in this Training Session
El Gordo Fat Bar
EZ Loaders
Chains
Sabertooth Bar
Mini Bands

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) Fat Bar Bench Press vs 2 Chains Per Side
75x10
75x5 - add chains
125x5
165x5
195x3
215x3
235x3
255x3
275x3 - PR
255x2x4

B1) Close Grip 2 Board Bench Press vs 2 Chains Per Side
195x6
215x6
230x6
235x6 - PR

C1) Decline Rolling Tricep Extensions
4x12

D1) Tate Press
4x10

E1) Band Pressdowns
200 total reps

F1) Band Reverse Pec Dec
4x20
F2) DB Side Bends
4x20 per side