After finally get an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Monday's extra upper body work was back to using things that will continue to help my lifts, while also just promoting some extra recovery via blood flow. In the off season I was using more of a hypertrophy emphasis on just building overall mass, but now with meet prep underway, these sessions are getting more specific to what I need. For my upper body days, this is staying with some shoulder work and triceps, with some light pec and bicep work from time to time. This was a SUPER quick session, and even with the rec being packed again with students back, I got this knocked out in 25 minutes. Felt really good to get in and 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) Seated Rear Delt Raises
4x15
B1) Super Incline Chest Press Machine
4x12
C1) Single Arm Cable Fly
3x15 per arm
D1) Dips
3x10 - 3 sec eccentric
D2) Bicep Curls
3x12
E1) Tricep Extension Machine
4x20
F1) Neutral Grip Overhead Press Machine
2x20