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.com
Due to some of the weekend stuff my training schedule this week is needed to be accelerated a bit. I wanted to ensure that I had a day off before I got back into powerlifting mode, so that means having Thursday off and training Friday instead of Saturday. As such, arms fell on Monday this week, and done at the rec center. Given that it's my final true arm day, I decided to really crank the volume and make it a fun one. This blew my arms up and made washing my hair (or lack thereof) not enjoyable that evening.
Items Used in this Training Session
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) V Bar Pressdowns
5x15
A2) Reverse EZ Bar Curls
5x10
B1) EZ Bar Skull Crushers
5x10
B2) DB Curls
5x15
C1) Machine Tricep Extensions
5x20
C2) Machine Preacher Curls
5x20
D1) Dips
5 sets of failure
D2) Chin Ups
5 sets of failure