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.comThursday rounded out the final training session of true off season work. I will be moving to a deload week, followed by a 10 week meet prep in gear for the IPA Grand Prix Nationals. I was thinking about doing the Lexen Fall Classic, but I have two lifters that I coach competing at this meet, as well as many teammates and good friends, so I figured I would compete the weekend prior at the IPA meet, and then focus my following weekend on helping my iron brothers and sisters. While I would love to compete alongside them, I figured this would end up being the best scenario for me AND them. I've made a vow to not compete in a meet for lifters that I am coaching, as it's just way to draining and I can't give my lifters or myself the attention that we both deserve.
I don't really feel like I need a deload, but I figured I'd go into the meet prep felling as fresh as possible, in hopes to bring home some new PR's.
This training session went rather well, and I felt like I ended the off season on a good note. It's not time to take a little break from some heavy work, rest up, and then begin pushing meet prep hard. Really looking forward to hitting the platform again!
[youtube=https://www.youtube.com/watch?v=ALEcLyDQPdw]
Items Used in this Training Session Chains EZ Loaders Shoulder Saver Mini Band
Warm Up DB Bench Press - 55's x3x15 Micro Band Pull Aparts - 4x25 Band Pallof Hold - 3x15 sec/side
A1) Buffalo Bar Speed Bench vs 2 Chains/Side 55x10 55x5 - add chains 85x3 105x3 125x3 145x8x3 195x5 225x3 250x6 - PR
B1) Close Grip Incline Shoulder Saver Bench Press vs 3 Chains/Side 45x10 95x8 115x8 135x8 165x8 175x5 135x16 - 2 chains per side
C1) Cambered Bar Rolling JM Press, Deadstop on Pins 4x10 Immediately followed by 60 band pressdowns in as little time as possible
D1) DB Rows 3x20 Immediately followed by 40 chins in as little time as possible
E1) Leaning Lateral Raise Swings 3x15 E2) Face Pulls 3 sets of near failure
