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 was my final day of reverse band benching for the training block. Overall I made some pretty good improvements and feel that this movement has helped me gain quite a bit of confidence under these loads. I was feeling pretty drained from the Yoke bar squats the day prior, but I have my training set up that way one purpose. It just took me a bit to get going, and I can begin to tell it's almost time for a deload. I'm feeling a bit tired, losing motivation to train, and just in general taking a bit more to get warmed up. Next weekend I will be at elitefts for the Powerlifting Experience 2.0, so that will likely be my final heavy week, and then I'll slow things down for a deload soon after. But in general, what felt like was going to be a crappy day of training, ended up not being that bad. Small improvements forward.
[youtube=https://www.youtube.com/watch?v=7vRqhcS0EnA]
Items Used in this Training Session Pro Mini Bands Chains
Warm Up DB Bench Press - 50's x4x12 Mini Band Face Pulls - 100 total reps Band Rotations - 3x15/side
A1) Reverse Mini Band Bench Press 45x10 95x5 135x5 - add reverse mini bands 185x3 225x3 275x3 295x3 315x3 335x1 355x1 - PR 320x5 285x10
B1) Close Grip Floor Press vs Chains 95x8 - add 2 chains per side 135x6 175x6 185x6 195x6 205x6 225x4 - strip chains for 2 drop sets
C1) Neutral Grip DB Bench 3x12-20
D1) Chain Skull Crushers 100 total reps
E1) Lat Pulldowns 3x10-15 3x8-12 - reverse grip
F1) Reverse Curls 3x15
