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 rounded out my final day of the deload. This day was a bit normal, except instead of flat close grip benching I went with an incline and keep the weight lighter and for more reps, while still hitting my pretty normal back work. So it wasn't much of a deload, but just a bit lighter in terms of pressing. Hannah came over again and we had a good little Christmas Eve session with the rest of the guys. Just a good overall training evening and fun catching up with everyone before the holidays. I'll be taking all of Christmas off to enjoy the time and food with family. Saturday morning I'll be off to the S4 Compound to get in my first day of training for the XPC Finals! I hope everyone has a great Christmas and Holiday!
Items Used in this Training Session Swiss Bar Mini Bands Spud Dip Belt Spud Ab Strap
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Swiss Bar Speed Bench vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 120x8x3
B1) Close Incline Bench Press 45x10 95x10 135x10 155x10 165x2x10
C1) Decline DB Bench Press 55's x 20 75's x 2x20
D1) Wtd Chin Ups 3 sets of near failure with 10 pounds
E1) DB Chest Supported Row 3x12
F1) Spud Strap Wide Cable Upright Row 3x12
G1) Straight Arm Lat Pulldowns 3x15
H1) Band Reverse Pec Dec 3x20 H2) DeFranco Pull Aparts 3x20
I1) Band Oblique Twists 3x25 per side
