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.comThis is the beginning of my last week of my hypertrophy emphasized training. Kind of having some fun and just making sure training is what I want to do a fun. I'm going to start to creep back into heavier weights with the next week, which I'm excited to get into!
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Lying Leg Curls 4x12
B1) Bulgarian Split Squats Worked up to a hard set of 10; then 3 drop sets
C1) Wide Stance Belt Squats vs Band Worked up to a hard set of 8
D1) True Squat 1x20 1x15 1x12 1x10
E1) Leg Extensions I just started at a moderate weight for as many reps as I could get, and each set just increased the weight and repeated 4 times. Quads were toast by my last set.
F1) Back Extensions off GHR 1 set of max reps
