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.comSunday was some good overload benching. I go to handle meet like weights for multiple reps and sets. One board work has always worked well for showing me where my bench press currently is, and soon it will be time to start getting ready for XPC's. It looks like my bench press is in a great spot thus far, so I'm going to try to continue to build upon that as long as I can. While I did end up missing my 3rd rep with 335 on the one board, it was just a technical issue on my part. So I've got some things to work on technically, as always, but it looks like I'm holding up pretty strong. Lots and lots of tricep work for the day, that's for sure.
[youtube=https://www.youtube.com/watch?v=sONmcHThGsg]
Items Used in this Training Session American Press Bar Mini Band
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) 1 Board Bench Press 45x10 95x5 135x5 185x5 225x5 255x5 - add 1 board 275x5 295x3 315x3 335x2 - missed 3rd rep 315x5 285x6 - medium grip
B1) 2 Board Bench Press 225x8 275x8 295x8 315x8
C1) Close Grip Swiss Bar Floor Press 135x8 165x8 185x8 205x8
D1) Rolling Tricep Extensions 4x10
E1) Overhead Band Tricep Extensions 100 total reps
F1) Poor Man Band Reverse Pec Dec 4x20
G1) GHR Oblique Twists 3x30 sec each
