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.comWell after having one hell of a stellar meet, it's time to give some ideas of where my training will be heading for the next few months. With no powerlifting meet until the end of May, I've got a long time to really just train and enjoy the process. The nutrition coaching will be what carries me onto stage conditioned and ready, and if anything I just need to work on a few body parts.
Here's how my training will be set up moving forward. Enter the Conjugate Monster - conjugate training with some bodybuilding. And yes, I'll be training seven days per week!
Saturday - Max Effort Lower (Powerlifting Emphasis); Glutes/Hams Squat Based Movement - max 5-10 rep set; 1-3 back down sets Squat Based Supplemental - 3-4 worked sets of 6-12 reps Single Leg Work - 3-4 sets Posterior Chain Work - 3-4 sets Abs - 3-5 sets
Sunday - Max Effort Upper (Powerlifting Emphasis); Triceps Bench Press Based Movement - max 5-10 rep set; 1-3 back down sets Close Grip Bench Press Based Movement - 3-4 working sets of 6-12 reps Tricep Dominant Movement #1 - 3-4 sets, heavy Tricep Dominant Movement #2 - 3-4 sets, moderate Tricep Dominant Movement #3 - 3-5 sets, high rep Rear Delt/Upper Back Movement - 3-5 sets Abs - 3-5 sets
Monday - Back and Biceps (Bodybuilding) 3-5 Back Exercises for 3-5 working sets 2-4 Bicep Exercise for 2-5 working sets
Tuesday - Dynamic Effort Lower (Powerlifting Emphasis); Glutes/Hams DE Squats - 8-12 doubles, likely box squatting until closer to meet RE Squats - either a top end set or 2-3 sets for volume DE/ME Deadlifts - will alternate between 6-10 speed singles, or max effort 3-6 RM RE Deadlifts/Good Mornings/Hinge - 2-3 sets for volume Posterior Chain Movement #1 - 2-4 sets Posterior Chain Movement #2 - 2-4 sets Abs - 3-5 sets
Wednesday - Chest/Shoulders (Bodybuilding) 3-5 Chest Exercises for 3-5 working sets 4-7 Shoulder Exercises for 2-5 working sets
Thursday - Legs (Bodybuilding); Quads 3-5 Leg Exercises for 3-5 working sets, focused more on quad based movements Calves - 3-6 working sets
Friday - Dynamic Effort Upper (Powerlifting Emphasis); Back DE Bench Press - 6-10 triples RE Close Grip Bench Press - top set of 6-10 reps DB Pressing Variation - 3-4 sets 3-5 Back Exercises for 3-5 working sets Abs - 3-5 sets
Things could change a little bit as I move forward and figure out what I need to emphasize a little more. But I still want to try to continue to build solid density on my frame, as I feel that is my strength. As I get closer to a competition, I'll likely drop some of the powerlifting based days to more traditional bodybuilding based work to bring out the details...but we'll see what happens. I'm really looking forward to the variety of training.
As for my training log videos...I have no idea how I'm going to do this. I'm leaning towards just doing a weekly video highlighting things, but feel free to let me know in the comments what you'd prefer to see. I just know that I can't make 7 training videos a week. Making the 4 that I was, was pushing my work loads some week as it was. Feedback always appreciated!
