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 training session I was able to crank out before clients got into the gym. As with the rest of the week, I still kept things on the similar side of things but cranked the volume just a tad bit more. I really had a good shoulder pump by the end of things and felt really good! Incline pressing with the axle bar as been a good change of pace for me.
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 10
B1) Axle Incline Bench Press 3x8
C1) Incline Cambered Bar Bench Press 3x6; then two drop sets *This stretch and contraction was crazy after the previous work*
D1) Dips 4x10 *I really slowed things down and tried to feel the stretch and contraction more after the previous exercise.*
E1) Lateral Raises 5x10
F1) Rear Delt Destroyers 1x60 swings 1x30 swings 1x10 full reps *Meadows style*
