After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comMonday's extra session was super quick! I knocked this out in about 30 minutes and had a good sweat going. I opted to mix things up a bit and try the session out with some rear delt work before jumping right into some chest work, and I really liked it. Good change of pace, and you can never have enough rear delt/upper back work. Everything felt awesome and I had some fun with the shoulder tri-set I threw together. It was much more challenging than I was expecting, but had a ton of time under tension. Shoulders felt like balloons, so it was time to call it there. No bicep work due to heavy pulls the next day.
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) Reverse Pec Dec 4x20
B1) Neutral Grip Chest Press Machine 3x10-12
C1) Slight Incline DB Bench Press 3x10-12 - these used a very controlled tempo and good contractions at the top
D1) Slight Incline DB Flys 3x20 - 10 reps done normal, 10 reps done pronated
E1) Bradford Press 3x10 E2) Lateral Raises 3x12 E3) Face Pulls 3x15
