After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Monday back and ab training kicked up quite a notch from the previous deload session. The deadlift + shrug combo really got me good. Felt good to move some weight for a bit, and then go crazy on the chin ups afterwards. Great training session.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
3x8 per arm
B1) Cambered Bar Pendlay Rows
3x8
C1) Hex Bar Deadlift + Shrug
5x5
*Each rep of deadlift had 3 shrugs. Brutal.*
D1) Wtd Chin Ups
5x8-10
E1) Hanging Leg Raises
3 sets, max reps
E2) Sit Ups off GHR
3 sets, max reps
