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 bench session was pretty quick and overall rather good. More improvement on the Swiss Bar and building some good momentum to end the training block. I'll be training at elitefts all weekend long for the Powerlifting Experience 2.0, so I'm looking forward to some great coaching, lifting, memories, and fun. If you didn't sign up for this...you're really missing out!
[youtube=https://www.youtube.com/watch?v=fVnzEpdO43s]
Items Used in this Training Session Swiss Bar Pro Mini Band Chains Tsunami Lat Pulldown Bar
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 115x3 135x8x3
B1) Swiss Bar Foam 1 Board vs Doubled Mini Bands Using the closest neutral handles 150x3 170x3 190x6 - PR
C1) Incline Bench Press 215x6 245x6 255x6 225x6 - long pauses
D1) Swiss Bar Skull Crushers vs Chains 4x10 + 2 drop sets
E1) Tsunami Bar Leaning Lat Pulldonw 6x12
F1) Band Y Raises 3x12 F2) Lateral Raises 3x15
