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.comWhile I usually train legs on Friday night, I was just busy and had to skip that session. To make the schedule work better, I opted to train my normal session on Saturday and push leg training to Sunday after my other job was done.
I used a giant set to kick off chest training, and then hammered the back with some good volume. This was a really good session before I headed about an hour away for another wedding for a guy that was in my wedding day a year ago (ish). It was just a really good Saturday.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Reverse Light Band Cambered Swiss Angle Bench Press 3x8 *I really like this movement as it mimics a chest press machine rather well* A2) Dips 3 sets, max reps A3) Cable Crossover 3x10
B1) Wtd Chin Ups 3 sets, max reps (+25lbs)
C1) DB Shrugs 3x15
D1) Seated Cable Rows 3x8 *I really emphasized the eccentrics on these*
E1) Rear Delt Raises 3x10 E2) Lateral Raises 3x10
