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
Tuesday's training session called for Selkow-ism. Jacked ass arms, bad ass sprints, and some vitamin D (unfortunately I'll never go shoeless). This was a super fun, and quick training session, that had my arms feeling like they were going to explode by the time I was done. And lucky me, I still had some conditioning work to do as well. I'm enjoying the quicker sessions and just being able to have a bit more free time here and there. I wish I would have taken some measurements and pictures before I started this off, so I'm going to try and see if I can get some of those on Sunday and at least give myself a gauge of where I am and try to make some improvements over the summer.
[youtube=https://www.youtube.com/watch?v=WEpHjQVTEqU]
Items Used in this Training Session
Monster Mini Bands
El Gordo Fat Bar
Prowler
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) Cable Rope Pressdowns
4x15
B1) DB Skull Crushers
4x12
C1) Overhead Band Tricep Extensions
3x20
C2) Bench Dips (Eccentric Focus)
3 sets of failure
D1) Axle Bar Reverse Curls
4x8
D2) Hammer Curls
4x8
D3) Axle Bar Curls
4x8
E1) Single Arm DB Preacher Curl
4x12 per arm
F1) Hanging Leg Raises
3x25
G1) Prowler
5 trips with 70 added pounds; 90 sec of rest - DEATH