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 evening I got in my second week of speed benching and some back work. Overall a really good session and still lots of volume. I really enjoy training back, so this day as became on of my favorites for off season work. Numbers and lifts still seem to be rolling in the right direction, so things seem to be looking good.
Nutrition
On my upper body days I'm still running with a rather high carb set up, but just a hair lower than what I am doing for my lower body sessions. Unfortunately on this day I had too much protein earlier in the day and dinner was basically nothing but carbs. I'll have to tweak this day around just a bit, but I should be able to leave enough room for a serving at dinner. I felt like I had really good energy for an upper day, but the food choices are about the same as the other days. I like to keep things simple and easy to prep, which all of this is.
Calories - 2260 Fat - 40 grams Carbs - 290 grams Protein - 185 grams
Meal 1 1.5 Scoops of NutraBio Protein 6 grams of EFAsMeal 2 1/2 Cup of Oatmeal (dry measure) 3/4 Cup of Egg Whites Handful of Spinach 1 Slice of Cinnamon Raisen Ezekial Bread
Meal 3 4oz of Lean Ground Turkey 1 Low Carb Wrap 1 Medium Sweet Potato
Meal 4 3/4 Cup of Oatmeal (dry measure) 1/2 Scoop of NutraBio Protein 1/2 Cup of Frozen Berries 1 Scoop of NutraBio PRE
Intra 1 Scoop (25g) NutraBio Super Carb (Highly Branched Cyclic Dextrin) 20g NutraBio EAA/BCAA Complex
Meal 5 1 Scoop of NutraBio Whey Protein Isolate 1/2 Scoop of NutraBio Micellar Casein 1/3 Scoop of NutraBio Hydrolyzed Whey Protein 3g of NutraBio Leucine 1 Scoop of NutraBio CGT-Max
Meal 6 1.5 Cups of White Rice 1 Oreo 1 Cup of Fruit Loops
[youtube=https://www.youtube.com/watch?v=EIDoq3E5RUo]
Items Used in this Training Session Mini Bands Econo Core Blaster Monster Mini Band Spud Ab Strap Micro Mini Band
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 75x5 95x5 115x5 130x5x5
B1) Close Grip Bench Press 135x5 185x3 215x3 245x9 - PR
C1) Single Arm Incline Bench Press 45x10 55x10 65x10 75x10 85x10
D1) Wtd Wide Grip Pull Ups 3 sets of max reps
E1) T-Bar Row with Core Blaster 3x8
F1) DB Chest Supported Rows 3x12
G1) Lat Pulldown 3x12 G2) Band Row with Spud Ab Strap 3x12
H1) Band Pull Aparts 4x50
I1) Plank Hold off GHR vs Band 3x60 sec
