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 got in some more reverse band benching, but this week was more of a close grip emphasis session. I did a much better job in this training session than I did the following week, so I'm putting some good pieces together and my body is getting back into the swing of things. The lovely girlfriend came in town to train as well, and she got a bench PR, which is always great. Overall this was a fun, quick session and I got some good work in. We'll see what happens in the coming weeks on how I improve on my reverse band work.
[youtube=https://www.youtube.com/watch?v=-anEvwBKwrI]
Items Used in this Training Session Pro Mini Bands Chains 3" Muscle Mace
Warm Up DB Bench Press - 50's x4x12 Mini Band Face Pulls - 100 total reps Side Bend off GHR - 3x15/side
A1) Reverse Mini Band Close Grip Bench Press 45x10 95x5 135x5 - add reverse mini bands 185x3 225x3 255x3 275x3 295x3 315x3 - PR 270x9 - PR 235x14
B1) EZ Bar Skull Crushers 65x10 85x10 105x8 125x6 105x8
C1) DB Flys 3x20
D1) Pendlay Row from pins 5x10-15 - add chains on final two sets, and stripped on last set for a drop set
E1) Mace Ball Band Pressdowns 100 total reps E2) Reverse Curls 4 sets
