After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSaturday's training kicked off Day 1 of my Conjugate Monster program, and it was kicked off with a doozy of a training day and crew!
We had a visitor in Tommy, that came down from the Chicago area to train with us, and it was a great day. Lots of big lifts and some hard training, good laughs, and a fun environment for me to jump back into training rather hard again.
While my program has kicked off, my nutrition still has a little bit of time, so I'm still eating by feel and kind of doing my own thing. I know the nutrition will be getting tightened down very soon, so I'm not really too worried about that. Right now I'm just trying to build some quality muscle, have fun with training, and get back into the swing of things. I know I've got a long 12-28 weeks ahead of me (shows are still TBD and therefore prep is as well).
Items Used in this Training Session SS Yoke Bar Metal Ace Briefs Light Band Blast Straps
Warm Up PRI Breathing Work - 5 min Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) SSB Squats 65x8 115x8 155x8 205x8 245x8 295x8 335x8 370x8 - PR
B1) SSB Squats with Briefs 295x10 335x10 335x14 *I opted to put the briefs on this week rather than use some pause squats to continue to give my hips a break. I feel that by next week I'll be good to start implementing some pausing back in*
C1) Assisted Pistol Squats 3x15 per leg *I held on to a Blast Strap handle here so I could focus more on a better quality of movement and time under tension*
D1) Reverse Hyper Leg Curls 3x15
E1) Band Good Mornings 3x30
F1) Pikes 3x20
