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.comSunday was some more bodybuilding like work for the chest, shoulders, and triceps. Just a lot of blood flow work, moderately intensity, and having some fun with Hannah. I got a good pump and was feeling good, and glad to have my bar away from me again. Getting some more continued rest this week until I start to ramp back up slowly. This looks like a lot on paper (or screen), but really, it wasn't anything too crazy. Everything was kept at an RPE of 8 or less, so by no means did I push anything. Really focusing on good contractions and shorter rest periods. Yippee.
Items Used in this Training Session
A1) DB Bench Press with Twist 4x12
B1) Slight Incline DB Bench Press 1x20 1x15 1x12
C1) Decline DB Flys 3x25
D1) Seated DB Rear Delt Raises 4x20
E1) Band Lateral Raises 3x15 per arm
F1) Band Front Raises 2x30
G1) Rope Cable Pressdowns 4x12
H1) Band Tricep Kick Backs 4x15 per arm
I1) Feet Elevated Close Grip Push Ups 3 sets of near failure
