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.comThursday's training session was a bit different in terms of an approach for a deload. I opted to bench press with the Swiss Bar and use 10x10 as my only pressing work for the day. It went by pretty quick, but wasn't overly difficult. It was enough to get me some good work, but no grindy reps. An awesome tricep and shoulder pump from that alone. I then moved to training my back as almost normal. I keep the weights a bit lighter, but still worked on good contractions on all my movements. I got my new T-Bar row handle in the mail earlier in the week, so I opted to break that in, and it's by far the best T-Bar row I've ever done. Just the design and the way it feels is second to none. If you're someone that has the Core Blaster already, I highly suggest you look into getting this attachment to increase your options of back work.
After training, I went out to get what will probably be my final meal of truly enjoying food. I went to the new lady friend's place of work and got a sandwich and spent some time with her. A very good, relaxing Thursday evening which was much needed with the hard training cycle that is approaching. Time to rest up good on Friday, and get after starting on Saturday!
Items Used in this Training Session Swiss Bar T-Bar Row Handle Core Blaster Tsunami Lat Bar MAG Grip Blast Straps
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) Swiss Bar Bench Press 160x10x10
B1) Neutral Grip Chins 3 sets of near failure
C1) T-Bar Row 4x15
D1) Tsunami Bar Lat Pulldowns 3x12
E1) MAG Grip Seated Cable Rows 3x20
F1) Blast Strap Y+T 3x10+10
