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 Friday evening was a similar session to last week, but increasing the work a tad bit. Got a little crazy with the intensity techniques and just had a great Friday night training solo!
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Seated Leg Curls 4x10; then 2 drop sets on the last set
B1) True Squat vs Band Worked up to a tough set of 8 reps, beating last week
C1) Bulgarian Split Squats Worked up to a tough set of 8 reps per leg, then 2 drop sets on each leg ending with an iso hold on each drop a la Meadows
D1) RDL 1 massive set *This I just picked a moderately heavy weight and kept going using 3 second eccentrics*
