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 finally had me back in the shirt, and I decided it was time to take a big stab at some big weights and see where I am with this thing. I've finally got a meet eye out, so the goal was to find a good training max so that I knew where I was and what I need to address moving forward. I managed to work up to 465 for a super fast single, which was a 15 pound PR. I just went ahead and shut it down there as my body had enough, and I know what I want my end goal to be with this shirt, and I think it's very doable with the amount of time that I have in place. I still crushed some triceps and accessory work, and moved on. I'm excited to see what I can put up on the platform in a couple months.

Items Used in this Training Session
Sabertooth Bench Bar
Metal Jack Bench Shirt
El Gordo Fat Bar
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) Bench Press
55x10
105x5
145x5
195x5
235x5
265x3
285x2
305x1
335x1 - add Metal Catapult
375x1 - add shirt, no touch
415x1 - Touch
440x1
465x1 - PR

B1) Fat Bar Close Grip Incline Bench Press
215x8
235x8
255x8 - PR

C1) Incline Cross Body Tricep Extensions
4x10 per arm

D1) Decline DB Skull Crushers
4x10

E1) Band Pressdowns
100 total reps

F1) Band Pull Aparts
5x25
F2) DB Side Bends
4x20 per side