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 I was back to some speed benching and more rep work. This week I was working without any boards on my work up sets and managed a nice little rep PR with 230 on the Buffalo Bar. That extra inch or so of range of motion is an absolute killer for me, especially with a close grip. It makes my press so much longer and increases my time under tension drastically. Add the chains in there an it really makes me grind through some reps (something I really need). I hit some more top end work with the shoulder saver on the incline (against more chains) and then hit my accessory work. It was a beautiful day, and I actually really enjoyed training. Since taking this particular day a bit more serious, my bench press has made some good improvements. I've finally found a good recipe between volume and intensity (between the two training days) to really get my bench press moving. I'll never complain about that.
[youtube=https://www.youtube.com/watch?v=io-kAV2gJe4]
Items Used in this Training Session Chains EZ Loaders Shoulder Saver Mini Band Micro 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 145x3 160x6x3
B1) Close Grip Buffalo Bar Bench Press vs 2 Chains/Side 180x5 205x3 230x7 - PR
C1) Incline Shoulder Saver Bench Press vs 3 Chains/Side 175x8 185x8 195x6 205x5
D1) Rolling Tricep Extensions vs Bands 3x10-12 + drop set
E1) Single Arm Stretcher Lat Pulldown 4x10-12 per arm
F1) Neutral Grip Lat Pulldowns 2x15
G1) Around the World Lateral Raises 3x20 G2) Band Y Raises 3x15 G3) Single Arm Band Flys 2x20 per arm
