After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Friday evening I got back to training after my meet. I just jumped in with a rather lower volume leg session to get things moving again. As of right now I'm going to take my time working into things and just do what I can to put on some good, healthy mass. My wife will be working with Alycia Israel for approximately the next year or so, so I'm trying to shift my training for the time being to help make her life easier. This certainly looked easier on paper than it was.

Items Used in this Training Session

Warm Up
Tons of PRI Based Stuff

A1) Lying Leg Curls
3x10
*On the eccentric portion I did single leg eccentrics to get some extra overload.*

B1) True Squat vs Band
Worked up to a tough set of 8 reps

C1) Belt Squats
Worked up to a hard set of 20 reps; then did 2 more sets of max reps with about 30 seconds of rest between

D1) RDL
3x8
*Extra focus on the eccentrics here. Good and slow.*
D2) Ab Fall Outs
3x12

band-packs-home2