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.comWith only hitting my chest and shoulders once a week again, we're having to try to crank some more volume in just one session previously to what I was doing, with it divided up a bit more. Still a really good training session, and it was nice to have some heavy pressing come back into the mix. I'm still not really pushing as hard as I normally would if I was going to be doing a meet, but getting up in the mid-high 200's for reps felt good again.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Swiss Angle Bar Bench Press Worked up to a hard set of 8
B1) Incline Bench Press Worked up to a hard set of 6
C1) Floor Press 4x6
D1) Deficit Push Ups 3 sets, max reps
E1) Seated Overhead Press Machine 3x10
F1) Reverse Pec Dec 3x20
G1) 6 Way Shoulders 3x10
