After finally get an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comMonday's extra upper body work was back to using things that will continue to help my lifts, while also just promoting some extra recovery via blood flow. In the off season I was using more of a hypertrophy emphasis on just building overall mass, but now with meet prep underway, these sessions are getting more specific to what I need. For my upper body days, this is staying with some shoulder work and triceps, with some light pec and bicep work from time to time. This was a SUPER quick session, and even with the rec being packed again with students back, I got this knocked out in 25 minutes. Felt really good to get in and out.
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) Seated Rear Delt Raises 4x15
B1) Super Incline Chest Press Machine 4x12
C1) Single Arm Cable Fly 3x15 per arm
D1) Dips 3x10 - 3 sec eccentric D2) Bicep Curls 3x12
E1) Tricep Extension Machine 4x20
F1) Neutral Grip Overhead Press Machine 2x20
