After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Monday's extra session was super quick! I knocked this out in about 30 minutes and had a good sweat going. I opted to mix things up a bit and try the session out with some rear delt work before jumping right into some chest work, and I really liked it. Good change of pace, and you can never have enough rear delt/upper back work. Everything felt awesome and I had some fun with the shoulder tri-set I threw together. It was much more challenging than I was expecting, but had a ton of time under tension. Shoulders felt like balloons, so it was time to call it there. No bicep work due to heavy pulls the next day.
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) Reverse Pec Dec
4x20
B1) Neutral Grip Chest Press Machine
3x10-12
C1) Slight Incline DB Bench Press
3x10-12 - these used a very controlled tempo and good contractions at the top
D1) Slight Incline DB Flys
3x20 - 10 reps done normal, 10 reps done pronated
E1) Bradford Press
3x10
E2) Lateral Raises
3x12
E3) Face Pulls
3x15