I’m currently taking an off week of training hitting some volume to give my joints a bit of a break before beginning to ramp up for two meets, the APF Illinois State Meet and APF Senior Nationals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comWednesday I got back in the garage to help my training partner Trey get his training session in while he is home for spring break. Meanwhile, I got in some volume chest and shoulder training. I personally have grown to love training my chest as I never get nearly the stimulation with powerlifting due to the tricep and upper back work that is emphasized so much. I threw in some fun variations and supersets that really cranked the time under tension, and it really made me realize how much I need to probably add in some direct chest training from time to time to keep this healthy and strong. I don't have any pec separation, but I did have a massive pec pump. Good enough for me.
Items Used in this Training Session Mini Band
Warm Up Band Shoulder Dislocations - 2x10 Band Pull Aparts - 2x10 Band Straight Arm Lat Pulldowns - 2x10 Band Face Pulls - 2x15 Push Ups - 2x10 Band Curls - 2x12 Band Pressdowns - 2x12
A1) Incline DB Bench Press 2x12 (warm up/feeder sets) 4x15
B1) Deficit Push Ups (Hands on KB's) 4 sets of max reps - getting a good stretch in the bottom
C1) Single Arm Band Fly 3x10 per arm - held contraction for 1 second C2) Svend Press 3x10
D1) Seated Bent Over Rear Delt Raises 3x15 + 25 partials on the last set
E1) Around the World Lateral Raises 4x12
F1) Bradford Press 3x10 F2) Snatch Grip Upright Row 3x10
