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's training was back again with the Swiss Bar but with lower percentages on the speed work. My work up sets were a bit different as I decided to use the foam board for my "board work". I found out that last cycle, using a regular board really messes with the mechanics and was causing me issues. My goal here is to get some overload and really work the triceps, and the foam board does a nice job of letting the bar stay in the right position. It ended up working out very well and I got the desired training effect I was looking for. Many times it takes some experimenting, and in this case changes had to be made, but that's part of what I like about playing around with different tools. Everything can have a place if you give it a little time and experimentation. Now, how well the Swiss Bar speed/board work will carryover, is hard to tell, but I will no more in later weeks to come. But I have noticed that my speed and overall work has felt better, so that's a huge plus. I pumped out some volume work and that pretty much rounded out the session.
[youtube=https://www.youtube.com/watch?v=8yzsg3W3m2w]
Items Used in this Training Session Swiss Bar Pro Mini Band Chains
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 4x25 OH Band Pallof Hold - 3x15 sec/side
A1) Swiss Bar Speed Bench vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 120x10x3
B1) Swiss Bar Foam Board vs Doubled Mini Bands Using the middle neutral handles 155x5 180x5 200x7 - PR
C1) Close Grip Incline Bench Press 185x8 215x8 225x8 205x8 - long pauses
D1) Dips 4x12-15 weighted 2x20 bodyweight
E1) Seated Cable Rows 3x10-20 neutral grip 3x10-20 wide grip with lat bar
F1) Chain Shoulder Circuit SA Front Raise - 2x15 SA Lateral Raise - 2x12 SA Rear Delt Raise - 2x20 SA OHP - 2x25
