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

I ended up having to get my max effort upper day in on Monday solo, which was pretty risky based upon the movement I had up for the day. Sunday I ended up doing a ton of family stuff with Adrian and just never got the time to squeeze in any training. I ended up getting home around 8:30pm, and I just knew that any training that took place was going to be a waste, so I just opted to move everything to Monday, and I ended up having a PR day - so well worth it. The plan next week is to get in the shirt and give some big weights a go. I'm ready for it.

Items Used in this Training Session
El Gordo Fat Bar
Light Bands
Mini Band
Swiss Angle Bar

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 Reverse Light Band Bench Press
75x10
165x5 - add bands
215x5
245x5
275x5
305x3
335x3
350x3
360x3 - PR
335x2x4

B1) Close Grip Fat Bar Reverse Light Band Bench Press
255x10
275x10
285x10 - PR

C1) Decline DB Skull Crushers
3x10
C2) DB Bent Over Rows
3x15

D1) Cross body Tricep Extensions
3x15
D2) DB Bent Over Rows
3x15

E1) Band Pressdowns
2 sets, max reps
E2) Chin Ups
2 sets, max reps
E3) Band Pull Aparts
2 sets, max reps
E4) Swiss Angle Bar Curls
2 sets, max reps