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

Saturday I started things off with a deload session to start to give my body a bit of a break before beginning a twelve week meet prep. I didn't want to do any spinal loading but still just keep my legs feeling good and get in a lot of blood blow. A pretty boring training session except for getting my ass kicked by the Prowler. At least Denali liked it too....

Already Prowlin #Elitefts #NutraBio #SmitleyPerformanceSystems #Prowler #Conditioning #BerneseMoutainDog #Puppy

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Items Used in this Training Session
Prowler

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) Goblet Squat
4x15

B1) Pistol Squat
3x12 per leg

C1) Prowler Push
5 trips, short and moderately heavy
*On these I focused on using good heel drive.*

D1) Prowler Sprint, Low Handles
5 trips, down and back

E1) Hanging Leg Raises
4 sets, max reps