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 was back to some bench training, going with a close grip floor press. These weeks have done a lot for building my bench press as they are a variant of the movement I hit the week prior. My floor press is doing so well, that even my close grip is improving. I really hammered my triceps and lockout work. The Spoto Presses against the chains was an awesome supplemental movement as it forced me to stay tight right above the chest, but also driving through my sticking point which has been a bit above where I was pausing the rep. The rest of the work was some fluff and buff to help build some muscle and I was out. The weather was way better than Saturday, so getting this session in and finished was much easier. More steps forward.
[youtube=https://www.youtube.com/watch?v=XRZVphDdhwc]
Items Used in this Training Session Chains EZ Loaders Light Bands
Warm Up DB Bench Press - 55's x3x15 Mini Band Face Pulls - 100 total reps Cable Side Bends - 3x15/side
A1) Close Grip Floor Press 45x10 95x5 135x3 185x3 205x3 225x3 245x3 265x3 - PR 275x3 - PR 235x9 - PR 205x15 - PR
B1) Spoto Press vs Chains 135x10 135x10 - add 2 chains per side 135x10 - add 2 chains per side 155x10 175x10
C1) Banded DB Bench Press 3x20
D1) Overhead Chain Tricep Extension 4x15
E1) Reverse Hyper Rows 5x15 per arm
F1) Band Curls 3 sets of near failure
