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 reverse band benching with the close grip. I managed to squeeze out a rep PR, but man it was tough. The rest of the session was also pretty good. I think the added tricep emphasis is paying off. The weather has certainly been heating up and making things a bit difficult, so I'm glad that I'm keeping my conditioning work around, as it's certainly help me get through some of these sessions. Training has been fun and pretty productive, and for once I'm actually enjoying bench training. Usually it's just another day, but I've been giving it a little more attention. Still things to work on (mainly leg drive), but I'm doing better. Believe in the process!
[youtube=https://www.youtube.com/watch?v=O8Z4kLqixR8]
Items Used in this Training Session Pro Mini Bands Chains 3" Muscle Mace Swiss Bar
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 320x3 - PR 290x5 - PR 255x10 - PR
B1) Floor Press vs Chains 45x10 95x8 - add chains 135x8 165x8 185x8 195x8 185x8
C1) Swiss Bar Skull Crushers 3x12-15
D1) Mace Ball Band Flys 3x15
E1) Reverse Hyper Rows 5x10-20 E2) Reverse DB Curls 3x15
