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 followed up with some more overload work but on the bench press. I've expressed how I've really needed to bring up my tricep strength and this was an excellent session to keep building upon that. I was pretty pleased with the amount of work that I got in and training felt pretty good. It was a pretty quick session and I felt like I made some good steps. I stuck with a lot of tricep and using the Duffalo Bar on the bench press was a nice change to increase my time under tension on the press for my main movement. I still suck at 2 board/Shoulder Saver work, so I know I'll be seeing some more of that in the future.
[youtube=https://www.youtube.com/watch?v=3GTA-ppso1I]
Items Used in this Training Session Mini Bands Average Bands Shoulder Saver
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) Buffalo Bar Bench Press with Reverse Average Bands 55x10 145x5 - add bands 195x5 235x5 285x5 305x5 325x3 345x3 360x3 340x3 305x10
B1) Bench Press with Shoulder Saver 185x6 225x6 275x6 305x6 320x6 - PR
C1) Decline Rolling Tricep Extensions 4x10
D1) Tate Press 4x12
E1) Band "Reverse Pec Dec" 4x20
F1) Band Pressdowns 200 total reps
G1) DB Side Bends 4x20 per side
