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.comTuesday's chest and shoulder training was a fun one. Some good intensity techniques, and higher volume shoulder work. Got this one in and out in a little over 75 minutes, which was pretty good I thought. I've got a wedding I'm attending coming up this weekend, so I'll be having to mix my training schedule up some to make things work since my Saturday will be shot. Luckily it's not that big of a deal right now.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Slight Incline DB Bench Press Worked up to a good set of 8; then one drop set
B1) Axle Incline Bench Press 3x6
C1) Reverse Light Band Cambered Swiss Angle Bar Bench Press Worked up to a tough set of 15; then did 2 rest/pause sets there
D1) Pec Fly Machine 3x10 *One each rep I help the handles together for a one count.*
E1) Reverse Pec Dec 3x25
F1) Lateral Raises 3x25
G1) Barbell Front Raises 3x25
