I'm currently in a two week off season focusing on volume and more bodybuilding style of training. I plan to pick back up to more powerlifting training starting on May 23rd, 2015. My goal for these few weeks is to allow for a bit more recovery on my joints and just have some fun.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comWednesday I got in my final chest and shoulder day of this mini cycle of some extra volume. This session was pretty fun, and I got to perform some movements I haven't done in quite some time. By the end of the session my chest and shoulders were just fried. I'm going to try to implement some of this volume intensity techniques in certain places during my powerlifting training and see how it goes. I've just got to be smart about it. This has by far been one of my more favorite days considering I was used to getting in the shirt, which I will admit is a nice thing to be out of once you're in it for an extended period of time.
[youtube=https://www.youtube.com/watch?v=QHpYD3WTkPY]
Items Used in this Training Session 3" Grenade Ball EZ Loaders Pro Mini Bands Pro Micro Mini Bands
Warm Up Band Pressdowns - 2x20 Band Rows - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Incline DB Bench ramped up with sets of 15 4x15 + 2 drop sets
B1) Incline Chain Flys 3x20
C1) Buffalo Bar Bench Press Warm Up with a few sets of 10, non competition set up used 195x10 215x8 235x6 235x9 - add reverse mini bands
D1) Deficit Push Ups off Kettlebells 2 sets of near failure
E1) Lateral Raises 4x20 + drop set
F1) Band Rear Delt Flys 4x15 + 20 partials on last set
G1) Buffalo Bar Klokov Press 3x10
