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.comThursday's training was HOT!! The Midwest heatwave is starting to kick up with some crazy humidity. My phone read 84 degrees with 86% humidity while training...that's just nuts.
Anyways, training went pretty good. Benching is still a work in progress, but I'm making some of the good leaps forward that I need to. I accidentally misread my PR sheet for the day, so I loaded up a heavier weight than I should have...but still hit a PR, so I guess it's not that bad. I just didn't want my intensity to get that high for the day, but oh well. Rounded things out with some high volume back work and then took one of the coldest showers of my life. Quick and easy day, thank goodness. I know Saturday we're expecting something very similar, so squatting should be fun.
[youtube=https://www.youtube.com/watch?v=rRePEy1AZHM]
Items Used in this Training Session Swiss Bar EZ Loaders Chains Blast Straps
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) Swiss Bar Speed Bench Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 120x8x3
B1) Close Grip Swiss Bar Bench Press vs 2 Chains Per Side 210x4 - PR
C1) Wtd Dips 3x15-20
D1) Reverse Grip Bent Over Rows 3x10
E1) DB Chest Supported Rows 3x12
F1) Neutral Grip Lat Pulldowns 3x12
G1) Blast Strap Inverted Rows 3 sets, max reps
H1) Side Lying Rear Delt Raises 4x25 per arm
I1) Wall Press Ab Hold 3x60 sec
