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.comSaturday's training had quite a bit of volume and it was a tough session. A really good chest pump, and the pec flys felt great after having 12 sets of hard pressing before hand. The heavy lateral swings were also a nice change of pace to keep things fresh, but challenging. I always find that shoulder training can get pretty boring since there is only so much you can do from a lateral delt standpoint. Good Saturday nonetheless.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Incline DB Bench Press 4 sets of max reps with moderate weight (12, 11, 10, 10)
B1) Incline Bench Press 3x6
C1) Reverse Mini Band Swiss Angle Bench Press 4x8
D1) Pec Dec Flys 4x10
E1) Lateral Raises 3x12
F1) Lateral Raise Partials 3x20 *These are basically swings with a bit of a grind to it. Hard after the strict laterals before hand.*
G1) Reverse Pec Dec 3x30
