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 press training went pretty well. Today we were working up on the Swiss Bar after some speed work. I worked up to 200x3 against the doubled mini bands, and I'm pretty happy with this. This bar is tough, especially against the band tension. It places a huge emphasis on the triceps, something I've really been focusing on. This has been an interesting experience, but I can already feel like my pressing power has drastically improved from the first week of doing this. I've still got 3 more weeks left of it, and trying to improve upon things. Lots of accessory work and I was out. More baby steps forward.
[youtube=https://www.youtube.com/watch?v=UCYkSnwmO40]
Items Used in this Training Session Swiss Bar Pro Mini Band Shoulder Saver
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 4x25 Rolling Plank - 3x10/side
A1) Swiss Bar Speed Bench vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 135x3 150x6x3
B1) Swiss Bar vs Doubled Mini Bands Using the closest neutral handles 160x5 180x3 200x3 - PR
C1) Incline Bench Press 205x8 225x2x8 235x8
D1) Shoulder Saver JM Press 3x10
E1) KB Tate Press 3x25
F1) Leaning Lat Pulldown 5x10-15
G1) Lateral Raises 3x20 G2) Arnold Press 3x15
