I'm currently in a two week off season focusing on volume and more bodybuilding style of training. I plan to pick back up to more powerlifting training starting on May 23rd, 2015. My goal for these few weeks is to allow for a bit more recovery on my joints and just have some fun.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Wednesday I got in some chest and shoulder training. Considering I just came off a bench only meet I wanted to stay as far away from a straight bar as much as possible. I got in a lot of volume and things felt exceptionally well. I got a great pump and it had been a while since I had felt that good after getting a good session in. The think I'm loving with the training like this is how fast they are and how hard I'm able to work, but not really beat myself up. I also got to play around with a lot of fun movements that I hadn't done in a long time.
[youtube=https://www.youtube.com/watch?v=joQULeuTkhQ]
Warm Up
Band Pressdowns - 2x20
Band Rows - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Slight Incline DB Bench
ramped up with sets of 12
4x12
B1) Swiss Angle Bar Bench vs Chains
45x8
45x8 - add 2 chains per side
95x8
115x8
135x8
155x8
165x8
135x2x10
C1) Mace Ball Band Flys
3 sets of near failure
C2) Deficit Push Ups
3 sets of near failure
D1) Landmine Lateral Raises
4x15 per arm
E1) Bent Over KB Rear Delt Flys
4x20
E2) Band Face Pulls
4x12
F1) Cambered Bar Bradford Press
3x8