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
Sunday was a great day of training and I also had some visitors to tag along with the training. Unfortunately, I wasn't able to do much of what they were doing, but I still got in some good work and had a good time. I really enjoy coaching and helping seeing people progress and see some results from just simple cues and changes to technique. It's really cool to see how passionate some people are at applying themselves to get better.
It was another day needed for some checks on the nutrition and such, and things are still going super good. There were no real changes last week in terms of nutrition. I did overeat a little bit more than I had planned, so I did some extra walking to help negate that fact, and I still saw good improvements in measurements, and weight actually dropped from last week (despite weekly calories being up nearly 1000). It's clear my metabolism is humming good and my body is ready for more food, so next week I'll make another bump (probably in the 1000 calorie range for the week). Waist seems to look leaner, and my pecs are a bit more defined from the side, but otherwise my back seems to be about the same. It will be interesting to see where I am after the bump in calories again, and adding in the powerlifting training again. Pretty pleased with the progress I am seeing though to get my metabolism back up to par. Hopefully the strength begins to follow as well.
[youtube=https://www.youtube.com/watch?v=URE8C0_ipFk]
Items Used in this Training Session
Swiss Bar
Mini Band
Grenades
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) High Incline DB Bench Press
4x12
B1) Swiss Bar Bench Press
65x10
135x10
185x10
205x4x8-10
C1) Band Flys (with Grenades)
4x20
C2) Push Ups
4 sets of failure
D1) DB Overhead Press
3x8-10
E1) Lateral Raises
100 total reps
F1) Face Pulls
3x25