I'm currently having a "fun" week of volume and bodybuilding like work to give my body a minor rest from heavy weights. This training is designed to get a lot of blood flow into all my body parts and just give my mind a mental break from heavy training. Off season training is planned to start on October 30th, 2015.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comThursday afternoon I went in to get in my last bit of volume work before getting back into some real powerlifting training. I used a bit of free weights on this session, but nothing too crazy (pretty light dumbbells and only the bar on the Bradford Presses). I got some really good pumps from this session and was in and out in about 50 minutes. It's been a good week of a break from handling anything remotely heavy, but I'm finally ready to get back into the swing of things. I'll be over in Columbus helping coach and handle over the weekend, so I'll get to start the off season training cycle off on a good foot by training at Elitefts. Can't beat that!
Items Used in this Training Session N/A
A1) Incline Hammer Press 4 warm up sets of 12 1x15 1x12 1x10 1x8
B1) DB Bench Press 3x12 - I used a good slow cadence and really focused on a good chest squeeze. Much different than my powerlifting style.
C1) Neutral Grip Hammer Press 2x12 2x15
D1) Single Arm, Low Cable Fly 3x15 per arm + drop set
E1) DB Lateral Raises 3x15 On the last set I followed it up with... Hang and Swing Lateral Raises 1x50
F1) Reverse Pec Dec 3x33
G1) Bradford Press 3x12
