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 the first heavy day of bench training for this training block. I'm running with the floor press as my main movement as it has some great carryover for me. Based upon what I saw at Elitefts during the UGSS, I'm not having issues off the chest, but basically more at lock out. This way I can train the press but not touch, and still overload my triceps and take my leg drive out. I was very happy with my PR's on this movement for the day, and am hoping to get up near a 300 pound floor press for a triple by the end of the training block. We'll see how things go, but I feel that this is a very obtainable goal. I then hit some more top end work for the triceps and some accessory work and was out. It was a good training day, and nothing makes me happier than seeing marked improvement.
[youtube=https://www.youtube.com/watch?v=VlstHYMg_kc]
Items Used in this Training Session Shoulder Saver 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 265x3 280x3 - PR 290x3 - PR 245x10 - PR 225x14 - PR
B1) Close Grip Shoulder Saver Bench Press vs Mirco Mini's and 1 Chain/Side 45x10 95x10 135x10 185x3x10
C1) KB Push Ups with Chain 3 sets of failure
D1) Band Pressdowns 4 sets of failure
E1) Lat Pulldowns 15, 12, 10, 10, 12, 15
F1) Reverse Curls 3 sets of near failure
