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 was my first day of off season bench press training, and it felt good to be back under some heavier weights. Overall, this was a great good first session back. I'm still working on bringing up my tricep and lockout strength as it appears to have the biggest impact on my bench numbers improving. A good thing was that a few months ago, this was my best press with reverse monster mini bands, so being in the shirt certainly helped my bench press (since I hit the same with less band tension). I probably had a good 10 pounds or so left in me, so by the end of the cycle I'm expecting this to improve. I'm really hoping to make some good strides with my bench press this off season.
[youtube=https://www.youtube.com/watch?v=5FAIIDBxdC4]
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 KB Side Bend - 3x15/side
A1) Reverse Mini Band Bench Press 45x10 95x5 135x5 - add reverse mini bands 185x3 225x3 275x3 295x3 315x3 335x3 285x10 250x16
B1) Close Grip Floor Press vs Chains 135x10 135x10 - add 1 chain per side 135x10 - add 1 chain per side 155x10 165x10
C1) Neutral Grip DB Bench 3x12-20
D1) Neutral Grip Meadows Row 5x15 per arm
E1) DB Skulls 60 reps in as little time as possible E2) Band Curls 60 reps in as little time as possible
