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.comSunday had me rolling back to some chest and shoulder training after a long weekend coaching Purdue Barbell. I didn't get into town until after 2am, and I immediately ate some food and went to bed in hopes that I could still have a good training day. Things went relatively well, but it took me forever to really get going and have any motivation whatsoever to train. Definitely not like me, but by the end of the training session I was glad that I went through with training.
In addition to all this, I also mentioned how I would be tracking my physique and all those other fun metrics over the off season to see what kind of progress I can make. The bad news is I am starting this after a weekend of trying to show college kids how to eat. Oh well.
Here are the starting pics:
The main goal right now is to slowly build up my caloric intake. Having my calories pretty low for such a long time, doing many meets back to back, has definitely hurt my overall metabolism. My average calories are not where I'd like them to be. So I will be slowly increase my calories over summer to try to build that back up without adding much additional fat. My body responds pretty well to caloric changes (especially carbs), so I figure that I'll be eating a lot of food by the time off season ends, and hopefully have some good weight (and strength) to show for it.
[youtube=https://www.youtube.com/watch?v=rWr_U6gveQE]
Items Used in this Training Session Chains
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) DB Bench Press 4x10 1x12
B1) Incline Prone DB Flys 4x15 B2) Incline DB Flys 4x15
C1) Deficit Push Ups 3 sets of failure + drop set on last set
D1) Rear Delt Swings 3x30
E1) Seated Lateral Raises 4x12
F1) Seated DB Front Raises 3x12
