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 was some more Swiss Bar speed work, and then followed up with some work up sets using the one board. Board work with this bar is somewhat difficult, but it's really added some great overload to my triceps, and area which has always benefited my bench press. Next week I'll be going all the way down to the chest, so I'll be able to see the progress made over the course of a few weeks. I've also been still hammering away on volume on my accessory work. Since my nutrition and and higher volume phase a few weeks ago, my soreness and recovery has just been much better. I'm rarely sore, and my progress over the past two weeks has been pretty impressive. Another week in the books, and baby steps forward.
[youtube=https://www.youtube.com/watch?v=LdnTY4Iv3Gc]
Items Used in this Training Session Swiss Bar Pro Mini Band Fat Gripz Chains
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 4x25 Side Plank (leg elevated) - 3x20 sec/side
A1) Swiss Bar Speed Bench vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 135x8x3
B1) Swiss Bar 1 Board vs Doubled Mini Bands Using the middle neutral handles 165x3 190x3 215x5
C1) Close Grip Incline Bench Press 185x10 195x10 205x10
D1) Wtd Dips 3 sets of near failure - two drop sets on last set
E1) DB Rows 3x25 per arm E2) Seated Bent Over Rear Delt Fly 3 sets of near failure
F1) Seated DB Power Cleans 3x20 F2) DeFranco Pull Aparts 3x15
