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.comMonday I was back on schedule with what I had planned for the rest of the week. It was still a wild work day, but I managed to get things in and get after it some. Mixed things up a little bit with all my exercises and cranking on the mid back much more in hopes I can keep getting that built better.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Single Arm Lat Pulldowns 4x10 per arm
B1) SSB Back Extensions off GHR 4x10
C1) DB Chest Supported Rows 4x8
D1) Swiss Bar Lat Pulldowns 4x8 *Good and slow, focusing on the stretch*
E1) Wtd Leg Raises 4x12
F1) Pit Shark Calf Raises 4x10+10+10 *10 full reps, 10 partials from the bottom, 10 partials at the top*
