I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSunday I was back to some competition grip benching and with the reverse band set up again. Long story short, I went for a rep PR and missed it. My first two reps were just so so, and honestly I probably should have just shut it down there, but I went for a third and missed. I've mentioned many times how I hate missing reps, but given the state my body was in after the tough squat training and being days without AC, my body probably was trying to tell me something and I ignored it. Live and learn. I'm confident that I'll come back and get this in two weeks. Other than that, the training session went pretty well. After two weeks I can tell my body composition and conditioning is MUCH better, so once my body stabilizes that I think some big PR's are going to ensue.
Oh by the way, according to some authors, my exorcist set up in the picture is cheating.
[youtube=https://www.youtube.com/watch?v=g19JFfmD2N8]
Items Used in this Training Session Pro Mini Bands Chains Meadows Single Row Handle E-Series Core Blaster
Warm Up DB Bench Press - 50's x4x12 Mini Band Face Pulls - 100 total reps Band Rotations - 3x15/side
A1) Reverse Mini Band Bench Press 45x10 95x5 135x5 - add reverse mini bands 185x3 225x3 275x3 295x3 315x3 340x2 (missed third) 300x7 270x12
B1) Close Grip Floor Press vs Chains 95x8 - add 2 chains per side 135x8 155x8 175x8 185x7 175x8
C1) Neutral Grip DB Bench 3x12-20
D1) V Bar Pressdowns 100 total reps, heavy
E1) Meadows Row, Neutral Grip 5x15
F1) Hammer Curls 3x20
