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 was back to being a BRO. All the arm gains for the lack of women in life.
But this was a pretty good, quick, fun training session. I'm really having fun with the training right now and mixing things up is having me come into most sessions pretty excited to train. I'm lumping some conditioning on these days as well since I have the time to spare after the main work, and let's face it, training arms isn't' exactly all that intense. It certainly can be, but right now with no barbell movements to kill my triceps, it can only get so intense.
Give the KB Swing aspect a go sometime as well if you are looking for a quick way to round out some conditioning. I used a 75 pound KB (is that 2 pood?!), or little more than half my bodyweight. It definitely wiped me out. You may want to start with something like a third of your bodyweight to see how it goes.
[youtube=https://www.youtube.com/watch?v=M1eOVCwl5ck]
Items Used in this Training Session
Swiss Bar
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) EZ Bar Cable Pressdowns
1x15
1x12
1x10
1x8 + drop set
B1) Swiss Bar Skull Crushers
4x10
C1) DB Tricep Kickback (with Pronation)
3x15 per arm
D1) Lap Curls
4x12
E1) 5-4-3 DB Curls
3 sets
F1) EZ Bar Reverse Curls
3x10
F2) EZ Bar Curls
3x10
G1) Deadbug Hold
3x30 sec per side
H1) KB Swings
20 sec work
10 sec rest
Complete until 100 total swings are achieved
6 rounds