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.comWith Tuesday's training session not planned to have any heavy deadlifting, I can now have a bit more bicep work every other Monday. I'm still hitting my chest and shoulders, but sprinkling in a bit of bicep work as well. It's still a big bro day, where weights are really light and just trying to increase blood flow. I'm trying to use a bit more supersets here on this day to keep the pace really good, and increase the overall amount of work and conditioning so I don't have to walk as many days a week. I'd prefer to save the walking for when I need it to drop weight later for meets, and these supesets are still getting my heart rate pretty high and a good sweat going (even though the weights are light). A really good, fun, simple day of extra work.
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) Incline Press Machine 5x20
B1) Seated Cable Flys 100 total reps
C1) Lateral Raise Machine 6x20 C2) EZ Bar Curls 6x10
D1) Reverse Pec Dec 6x20 D2) Chin Ups 6 sets of near failure
