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.comThis Monday training session was similar to the previous week but with a little bit more volume and some slight exercise variations to keep things fun. Really started to push things a bit more this week than last week. This was a much needed session after a long day.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Meadows Row Worked up to a hard set of 8 per arm; then did 3 more sets there
B1) Cambered Bar Pendlay Rows 4x8
C1) DB Rows Worked up to a hard set of 8 per arm; then immediately did 2 drop sets
D1) SSB Back Extensions off GHR 3x12 *Good and slow, focusing on the stretch*
E1) Wtd Hanging Leg Raises 4x15
F1) Pit Shark Calf Raises 3x10+10+10 *10 full reps, 10 partials from the bottom, 10 partials at the top*
