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

Sunday's max effort work ended up taking place early in the morning at 7am. A few of us ended up having some afternoon plans, so we just made due with what we could so everyone could get some training in and have the rest of their day free. My floor press seems to be in an amazing spot right now, and this one definitely one of my indicator lifts, so I'm very pleased. I actually felt like I had a bit more left in me on the floor press, which is excellent news of things to come. Some moderate accessory work and we were out.

Items Used in this Training Session
Sabertooth Bar
Chains
Monster Mini Band
Mini Band

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) Floor Press vs 2 Chains Per Side
55x10
55x5 - add chains
105x5
145x5
175x5
195x3
215x3
230x3
245x3 - PR
225x2x4

B1) Close Grip Floor Press vs 2 Chains Per Side
195x3x6
210x5 - PR

C1) Incline Cross Body Tricep Extensions
4x10 per arm

D1) Close Grip Push Ups vs Monster Mini Band
4 sets, max reps

E1) Band Pressdowns
150 total reps
E2) Rear Delt Raises
100 total reps