I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSunday I knocked out my upper body deload. I was feeling decently good, so I decided to still keep the barbell out of my hands (in terms of benching) and just really crank a lot of volume in with accessory like work. Nothing here was hard, everything was 15 reps or more, and I just did 100 reps on every movement to get a lot of blood flow. I kept rest to a bare minimum and I had a good pump and sweat going. I left the session feeling great, and nothing is bothering me. All good things. I highly suggest you give something like this a try during one of your deloads. It's not hard, but sure makes things rather simple. Ten exercises, 100 reps for each. Again, this should not be anywhere near hard. One day closer to prep.
*The warm up counted in the 1000 total reps*
Items Used in this Training Session Chains 3" Muscle Mace Pro Mini Band
Warm Up DB Bench Press - 25's x4x25 Mini Band Face Pulls - 4x25 90-90 Pallof Hold - 3x15 sec/side
A1) Push Ups vs Chain 100 total reps
B1) Seated Band Rows 100 total reps
C1) Single Arm DB Overhead Press 100 total reps
D1) Lat Pulldown 100 total reps
E1) SA Band Mace Ball Flys 100 total reps per arm
F1) Band Rear Delt Flys 100 total reps
G1) Band Pressdowns 100 total reps
H1) Barbell Curls 100 total re[s
