After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a hypertrophy block focusing on quality of movement and time under tension. This will build the foundation for my strength phases to prepare for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday called for some good ole chest and shoulder training. I'm still trying to ease in to things a bit in terms of training, but this was still plenty of work for me with an awesome pump. Using some different intensity techniques in smart places, but the main goal is to try to make the sessions run rather quickly and just feel the muscles contract. Definitely trying to keep a straight bar out of my hands, but I know that this day will certainly be the hardest based upon the equipment I have. Expecting to see and feel a good difference from the should training when I get back to some heavier work, as this is the most direct shoulder work I've done in quite some time.
[youtube=https://www.youtube.com/watch?v=KXfBDMzqCNA]
Items Used in this Training Session Mini Bands Grenades
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Incline DB Bench Press 4x112 + 2 Drop sets
B1) Band Flys with Grenades 4x20 B2) Deficit Push Ups 4 sets of failure
C1) Lateral Raises 5x15
D1) Face Pulls 5x15
E1) DeFranco Pull Aparts 2x20
