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.comThursday was my final real off season training day. I will be taking a deload week to rest up a bit and let my body feel 100% before beginning the meet prep for the XPC Finals. This was another productive training day, and things felt great. My close grip bench press is continuing on the right path, and I'm chipping away slowly at what I hope is a good bench press PR on meet day. It's still a long ways to go, but with how much improvement I've seen, if I put the pieces together right, and nice little 5-10 pound PR should be awaiting me. Lots of back volume to round out the session and I was out. A real quick training day and time for some rest. It couldn't come better with the holidays right around the corner.
[youtube=https://www.youtube.com/watch?v=qTqPuJs7Hm4]
Items Used in this Training Session Light Bands Monster Mini Band Mini Band
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Reverse Light Band Speed Bench Press 45x10 135x5 - add bands 185x3 205x3 225x3 255x3 275x8x3
B1) Close Grip Bench Press 135x5 180x5 210x5 240x11 - PR
C1) Incline DB Bench Press vs Monster Mini Band 55's x 8 65's x 8 75's x 8 85's x 8
D1) Neutral Grip Wtd Pull Ups sets of 8 to a top set of 8, with 2 drop sets
E1) DB Chest Supported Row 4x12
F1) Cable Upright Row/Face Pull Combo 3x12
G1) Lat Pulldowns 3x12
H1) Band Face Pulls 3x50
I1) Static Cable Crunch Hold 4x60 sec
