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 a good bench press training day, working from a deficit of about 1-1.5 inches. I usually have ample strength and speed from the chest to get the bar moving, but I generally have a hard time keeping that speed going into my sticking point under maximal weights. So adding the chains onto this movement not only helped keep my shoulder safe (due to the deload at the bottom), but it also forced me to continue to press with a longer time under tension that I'm not used to. I continued to blast my triceps and it was a wrap. A pretty quick max effort day for me.
I also realized that this will be my last true week of off season. I will be taking a deload starting over the weekend and then begin to start ramping up for the XPC Finals. I'll be working on my programming this week, and I'll try to give a bit of some background of what I plan on doing.
[youtube=https://www.youtube.com/watch?v=doqRTFHYxtk]
Items Used in this Training Session EZ Loaders Chains Monster Mini Bands Light Band Mini Band
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) 1 Board Cambered Bench Press Bar vs 2 Chains Per Side 45x10 45x5 - add chains 95x5 135x5 165x5 185x5 - add 1 board 205x5 225x3 245x3 255x3 - PR 240x3 215x8 - PR
B1) Reverse Monster Mini Band JM Press 45x8 75x8 95x8 115x8 135x8 155x8
C1) Incline Tate Press 4x10
D1) Close Grip Push Ups vs Light Band 4x15
E1) Band Pressdowns 200 total reps
F1) Prone Incline Rear Delt Raises 3x20 F2) Prone Incline External Rotations 3x20
G1) Oblique Crunches off GHR 3x20 per side
