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 back training session was just a deload day with some decreased intensity and volume. Still a decent amount of work, enough to make it feel like I did something, but a much different pace then what I was doing the past couple weeks. Designed to get in and out after working with some clients.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
C1) DB Pullovers 3x10 *Good and slow, focusing on the stretch and contraction.*
D1) DB Chest Supported Rows 3x8
E1) Walking KB Shrugs 3x50 yards
F1) Sit Ups off GHR 3 sets, max reps F2) Standing Calf Raises 6x8
