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.comMonday's extra upper body session was a lot of volume. I was feeling pretty beat up, so I just decided to move incredibly fast and just keep my rest to about only 30 seconds per exercise. I also know that I'm going to be deloading beginning of the weekend, so while I feel kinda like crap, I know that rest is coming and it will magnify the response (I plan to not to any extra mini sessions that week and really just let my body do it's thing). Good to get this kind of pump in and knock out all the work I had planned. It did not take much weight to get this work done, which was great.
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) Seated Rear Delt Raises 4x15
B1) Neutral Grip Chest Press Machine 3x10-15
C1) DB Bench Press 3x10 + two drop sets on last set - really good controlled squeezes (it helps to think about trying to bear hug someone FYI)
D1) Chest Fly Machine 2x20
E1) Dips 2 sets of near failure with a controlled tempo
F1) Machine Lateral Raises 4x10
G1) Overhead Press Machine 3x20
H1) Spider Curls 2x12 2x10
I1) EZ Bar Curls 3x8 I2) Hammer Curls 3x8
