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 light upper body session was a great one. After a so-so bench press day on Sunday, this was just what I needed. It was a quick pace, good blood flow, and I felt much better once I was done. I'm still not having any aching joints or issues, and I really think it's because my Monday sessions are getting ample blood flow into my shoulders and elbows after a heavier day. I didn't get any bicep work in this week since I knew I was planning to deadlift heavy on Tuesday. Always helps to have a good training day after a rough one.
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) Neutral Grip Press Machine 5x12-15
B1) DB Flys 100 total reps
C1) Single Arm Cable Lateral Raises 4x15 per arm
D1) Reverse Pec Dec 4x20 D2) Overhead Press Machine 3x15
