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.com
Monday's session was basically a real bodybuilding day. I've gotten to the point where my body can handle the volume on this day as well, and with it being upper body, I can still knock these sessions out in under 45 min. Really quick pace, lots of time under tension, and just focusing on some things I can't really do in the garage but still need some attention. I do feel that having an actual shoulder day has helped me even while going through some minor technical changes on my bench press. Some minor bicep work since there is no major pulling the next day, and I was out.
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) Decline Press Machine
5x10 - ascending weight
B1) Chest Fly Machine
100 total reps
C1) Overhead Press Machine
4x8
D1) Seated Lateral Raises
2x20
1x15
1x12
E1) Reverse Pec Dec
3x25
F1) Machine Curls
3 sets of 5-4-3 reps
I snagged this idea from Mark Dugdale's training log
G1) Crossbody Hammer Curls
3x12 + 2 drop sets on last set