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 nights training session was a good one. Just some simple back training with some drop sets, and some abs and calves to feel a bit more like a BRO. It's been nice to have this change of pace and make training go a bit quicker with the decreased rest times and volume. Although I know I'm going to increase my volume over the coming weeks, so I'll enjoy it while it lasts.
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 2 more sets there; followed by two drops
B1) Cambered Bar Pendlay Rows 3x10
C1) Pit Shark Single Arm Rows Worked up to a hard set of 8 per arm; then immediately did 2 drop sets
D1) KB Pullovers 3x10 *Good and slow, focusing on the stretch*
E1) Hanging Leg Raises 4x20
F1) Pit Shark Calf Raises 3x10+10+10 *10 full reps, 10 partials from the bottom, 10 partials at the top*
