After coming off a top 10 all-time multiply bench press performance, I'm now taking a few weeks to get back into some light hypertrophy training. My focus right now is to keep my body healthy and feeling good, while laying a solid foundation to start a new off season full power training cycle by the end of August.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comOn Friday me and Adrian were traveling to make our way out to Kansas City, MO for a wedding that I was in. One of my roommates from Purdue was finally tying the knot, and on the way over, we decided to drop in at Tank's for a little training. I still am kind of training entirely by feel right now and keeping spinal loading to a minimum, but this was a fun training session in a different environment with a lot of cool people. I really appreciate Chris letting us drop in for some training and talks. Hopefully I make it back out there again soon, and can talk more.
The wedding over the weekend was fantastic, and I was happy to see my man Garrett and his lovely wife Emily get squared away. It was great to get away and just have a good time with many, many people I call my best friends, and only get to see a handful of times every year.
Items Used in this Training Session
Warm Up PRI Breathing Work - 5 min Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Free Motion Row 4x10
B1) Chest Supported Row 3x12
C1) Free Motion Lat Pulldowns 3x10; then two drop sets on the last set *I really love the line of pull with these. I had access to one of these in college and I think it's the best lat pulldown machine.*
D1) Straight Arm Lat Pulldowns 3x20
E1) Supported Curl Machine 3x10-12 *This was a very old school preacher curl machine, but the line of pull on it was different. I really good bicep squeeze with these.*
F1) Seated DB Curls 3x12-15
