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 after the long weekend of coaching, handling, and just having a kick ass time with some great people, it was time to get in a final training session before heading back to Indiana. It was a bench press focused session, and I programmed in a pretty heavy day with a ton of tricep work.
For this particular session I really wanted to start off with some heavy weights, but nothing that was really going to put too much strain on my chest and pecs just quite yet. This worked out well as I still got to hammer my weak points but move some heavy weights.
Moving forward, this day will probably be more dedicated to tricep for building my bench press, while my DE day will go more towards upper back work (similar to how I have my meet preps set up). I'm hoping this continues to have good carryover, but let's me emphasize each individual aspect a bit more. We'll see how it goes, but I could tell that from this session alone it was a good call. Things seemed to move a bit faster and I got a great pump by the end of the session.
It was also great to be training with Dave, Matt, Mario, David Allen, Annie and her boyfriend, and Ben. We all had a kick ass time and it was a great way to end an awesome weekend.
[youtube=https://www.youtube.com/watch?v=mOuH5t4__7k]
Items Used in this Training Session Mini Bands Chains Shoulder Saver
Warm Up Face Pulls - 2x25 Push Ups - 2x25 Band Pull Aparts - 2x25
A1) Pin Press (2/3) vs Doubled Mini Bands 45x10 45x5 - add bands 95x5 135x5 185x5 225x5 255x5 275x5 295x3 315x3 300x4 265x5 - used a medium/closer grip
B1) Wide Grip Floor Press vs Chains 45x8 - add 2 chains/side 45x8 - add 2 chains/side 95x8 135x8 155x8
C1) Decline Chain Skull Crushers 3x20
D1) Close Grip Shoulder Saver Bench Press 3 sets of failure with 140
E1) Cable Face Pulls 4x20
F1) DB Rolling Tricep Extensions 100 total reps
G1) Standing Cable Crunches 4 sets demoing with Dave
