After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a hypertrophy block focusing on quality of movement and time under tension. This will build the foundation for my strength phases to prepare for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday was an all out arm superset day. Lots and lots of volume for the arms. This day has made me realize how much I really need to be keeping things like dips in my programs long term, as my medial head on my triceps has just felt destroyed after every single arm day (and it's about the only consistent thing I've had in). Surpisingly enough, my biceps haven't really been all that sore, which I'm still trying to make a connection with. Oh well.
I am going to try to figure out a way to keep a few more curls in my powerlifting programs to see if I can help build some more mass around my elbow and see if that can't help my bench press long term. If I've learned anything so far, it's that I've got a long way to go until I begin to figure out all this stuff.
[youtube=https://www.youtube.com/watch?v=UmhThjCx3Rk]
Items Used in this Training Session Chains
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) EZ Bar Curls 5x8 A2) Wtd Bench Dips (3 sec eccentrics) 5x10
B1) Hammer Curls 4x8 B2) EZ Bar Skull Crushers 4x12
C1) Cable Rope Curls 3x20 C2) Cable Rope Pressdowns 3x20
D1) Barbell Curls 3 sets of failure D2) Cable Straight Bar Pressdowns 3 sets of failure
E1) Close Grip Push Ups 1 set of failure
