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.comThursday's back training was an okay session. I came in to the session with a bit of mixed emotions. I had just taken my GMAT exam, and I was not pleased with my score, so I was a bit heated all afternoon (the thought of having to retake that exam just eats me alive). I knew that I needed to get in an train to relieve some frustration. It's not the end of the world, but I take my highly driven attitude towards just about everything and I can really eat myself alive with little things if I don't do as good as I should. But as always, the iron was there. So...the training was more needed, than anything else. I'm just glad that it wasn't a heavy day, as I think the stress would have had me with a subpar day, but with some volume back work it was perfect. A bit of a set back for now, but that's okay. One more week of hypertrophy training and I'm back to building up some strength!
[youtube=https://www.youtube.com/watch?v=kbMtyyjcFHU]
Items Used in this Training Session
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) DB Chest Supported Row 4x10
B1) Lat Pulldown 1x15 1x12 1x10 1x20 + drop set
C1) Bent Over DB Rows 4x8
D1) Neutral Grip Pull Ups 3 sets of failure D2) Rope Straight Arm Pulldowns 3x10
