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.comTuesday's chest and shoulder training was a great one. I got this in prior to working with some clients, but things felt good and I was able to get after it some. The pec flys destroyed me by the time I got to them.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Cambered Swiss Angle Bar vs Bands Worked up to a hard set of 8 reps
B1) Low Incline Bench Press Worked up to a hard set of 6
C1) DB Bench Press 5 sets, max reps *I picked a weight that I could get a hard set of 20 with, then performed 4 more sets with it after ample rest.*
D1) Machine Flys 4x8 *One each rep, I held the contracted position for a full second.*
E1) Reverse Pec Dec 3x20 *On the last rep of each set, I held the contracted position for 15 seconds.*
F1) Overhead Press Machine 3x8
G1) Cable Lateral Raises 3x10 per arm *Only rest was when the other arm was working.*
