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 I got in some heavy bench pressing with Trey back in the garage. This sessions attacked my triceps just as much as last week, but with some nice little changes. I'm rather pleased with my 275x3 to the board, as my best to the chest is 280x1. So some pretty good overload, but I also suck off 1 boards since that is about where I start to slow down off the chest (hence all the tricep work). A little bit of prehab work and abs and I was out.
Weather is beginning to get a bit chilly so we're back "indoors", which can sometimes be a pain. Nothing too crazy yet, but I know with December fast approaching, warm ups are going to start to need to be good and thorough before getting under the bar.
And hey, the Eagles beat Dallas and Purdue looked like an abomination. At least I eeked out one win with my teams this weekend.
[youtube=https://www.youtube.com/watch?v=heFnHfh5sh8]
Items Used in this Training Session Mini Bands Monster Mini Band
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) 1 Board Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 95x5 135x5 185x5 - add board 205x5 225x5 245x3 265x3 275x3 - PR 260x4 235x4 - used a medium/closer grip
B1) Neutral Grip DB Floor Press vs Monster Mini Band 55's x8 65's x8 75's x8 85's x8
C1) Incline Tate Press 4x10
D1) Decline DB Skull Crushers 4x10
E1) Standing Band External Rotations 150 total reps
F1) Overhead Band Tricep Extensions 100 total reps
G1) Standing Band Crunches off GHR 3x50
