I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comMonday I opted to get in a small training session at the rec. Really I just wanted to do some biceps, and decided I would just do some more tricep work, but keep that lighter and for more reps to get more blood flow in from yesterday's work. I got a great pump and was in and out in no time. This had my elbows feeling really good and should have me ready to start slowly ramping things back up over the course of the rest of the week.
Items Used in this Training Session
A1) Single Arm DB Curls 3x6 per arm with 3 sec eccentrics
B1) Reverse EZ Bar Curls 3x12
C1) Preacher Curl Machine 1x12 1x10 1x8 followed by 2 drop sets
D1) Cable Pressdowns with 2 Single Handles 3x20 On these I took two handles an placed them on the same caribeaner. This is like a rope but with a much better contraction I thought.
E1) Bodyweight Dips 3 sets of near failure On the last set Finished with "walking dips" on the bar back and forth
F1) Seated Tricep Extension 3x12
G1) Bodyweight JM Press 2 sets of near failure
