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 broke in the fat bar for some good bench pressing. I really like pressing with a good fat bar, and the El Gordo is by far the best fat bar that I've ever used. Anyways, I managed to PR on this movement, and I think this shows my added tricep work is paying off. Lots of accessory work and just another good day of training.
Earlier in the day I traveled up to Purdue to help them with their first ever "meet" held in their rec. This was a blast and we had 22 new lifters that hit some huge numbers and had a great time, with some pretty strict judging (all these lifts by far were by the book). I think we can expect to see some new kids hitting the platform in the spring which is awesome. We also had a new lifter, Nic, hit a whopping 1650 pound total at 19 years old after only training for a semester. He hit a 650 squat, and probably was good for 675 for the day. It was awesome to see the atmosphere the team brought. We broke down and did some Q&A and helped with technique for some lifters and then grabbed some grub. It was a good day, and I still managed to get back and train. Certainly one of my more fun Sunday's in a long time!
[youtube=https://www.youtube.com/watch?v=UaGBHl0KZgo]
Items Used in this Training Session El Gordo Fat Bar EZ Loaders Chains Mini Band
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) Fat Bar Bench Press vs 2 Chains Per Side 75x10 75x5 - add chains 125x5 165x5 185x5 205x5 225x5 245x3 260x3 270x3 255x5 230x7 - medium grip
B1) Skull Crushers vs 2 Chains Per Side 15x8 35x8 45x8 55x8 65x8
C1) Incline Tate Press vs Mini Band 4x10
D1) Neutral Grip DB Bench Press 4x15
E1) Side Lying DB Rear Delt Raise 4x25 per arm
F1) Band Pressdowns 200 total reps
G1) Wtd V-Ups 4 sets
