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.
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Monday'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