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 floor pressing, and man was it a hell of a day for it. I was feeling really good, so I pushed it a bit more than normal and ended up hitting PR's all over the place. These are the days when it feels like the stars align and anything you put on the bar is going to be a good lift. I still shut it down probably a bit early, but I was very happy with how well my floor press has improved. This lift has a huge carryover for me considering it's basically a bench press with no leg drive (I'm pretty sure the bar touches my shirt). If only every training day could feel like this...
The one thing that I like about this style of programming I've put together is that it lets me push it on days I feel great, and as a result my back down sets can also be bumped (these run off percentages of the top set for the day). So if it's a good day today, I capitalize off that. If it's not, I just get in the required work that my body can handle and just move on. Good things happen though when you listen to your body.
[youtube=https://www.youtube.com/watch?v=cv2ccKRfkxY]
Items Used in this Training Session Chains EZ Loaders Micro Mini Bands Light Bands
Warm Up DB Bench Press - 55's x3x15 Mini Band Face Pulls - 100 total reps Cable Side Bends - 3x15/side
A1) Floor Press 45x10 95x5 135x3 185x3 225x3 245x3 275x3 295x3 - PR 305x1 - PR 315x1 - PR 325x1 - PR 315x5 - with Metal Black Catapult 285x4 - PR 265x8 - PR
B1) Close Grip Spoto Press vs 4 Chains/Side 45x8 95x8 135x8 155x8 185x3x8
C1) Close Grip Pin Press vs 4 Chains/Side 225x2x4
D1) Cambered Bar Deficit Push Ups vs Band 3 sets of failure
E1) Cable Pressdowns 15, 12, 10, 8 + drop set
F1) Cambered Bar Strip the Rack Rows 6x10-15
G1) Band Curls 3 sets of failure
