After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday's max effort bench press day was a great one. We had a huge crew of people over, and everyone was hitting some pretty good numbers. I on the other hand, decided to have the grind of my life with 260 against the chains. It was a PR, but it was probably one of the ugliest bench press reps I've had in my training career. My feet were everywhere, elbows flared hard, and my arch just fell apart after the first rep. So if that's a sign of anything that can possible come one I fix all this little shit, I think I can expect some good things.
The rest of the training session went really well though. Lots of tricep work like usual, and some extra shoulder work this go around.
As I mentioned in the previous log, there isn't going to be any nutrition updates or pics this go around as my birthday pizza were to surely skew all my stats and pictures, so next week I'll have these up to see how I'm doing. I definitely feel a bit more full, not nearly as hungry, and my sleep is about perfect in terms of quality, so that's all good signs. And hey, I'm hitting PR's (ugly or not).
[youtube=https://www.youtube.com/watch?v=q-Kih4UgpFM]
Items Used in this Training Session EZ Loaders Chains Shoulder Saver Mini Bands
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) Bench Press vs 2 Chains/Side 50x10 50x5 - add chains 100x5 140x3 190x3 220x3 240x3 260x3 - PR 240x2x3 240x2
B1) Close Grip Incline Bench Press 200x3x8
C1) Rolling Tricep Extensions 4x10
D1) Close Grip Shoulder Saver Bench Press 140 x 3 sets, max reps
E1) Band Pressdowns 200 total reps
F1) DB Overhead Press 3x30 F2) Band Face Pulls 3x30
G1) Cable Side Bends 4x20 per side
