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 my first day back to some good speed benching. I'm using the Swiss bar for my speed work for this block, and this was much more difficult than I had expected. I took into account my percentages would be different, and it was still a bit of a challenge, but I really liked the feel of it. I figured since I came off a bench only meet, that running with a specialty bar for speed work would end of being beneficial for my shoulder health, and let me get a bit different of a stimulus than I'm used to. Adding in the 2 board work with the combo was also very difficult. The tricep work was incredible, and I'm expecting to see some good progress on this, and in return a better press in the long run. A very solid day's work nonetheless.
After a first full week of being back to more powerlifting geared training, things went pretty well. My nutrition and new approach has really helped, so I'm looking forward to see how this all culminates over the course of the summer.
[youtube=https://www.youtube.com/watch?v=g0rz4J4DGss]
Items Used in this Training Session Swiss Bar Pro Mini Band Shoulder Saver Pro Strong Band
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 120x10x3
B1) Swiss Bar 2 Board vs Doubled Mini Bands Using the closest neutral handles 140x5 160x5 180x7
C1) Incline Bench Press 185x10 195x10 205x12
D1) Shoulder Saver JM Press 4x10
E1) Supine Reverse Band Row 5x15
F1) Lateral Raises 2x20 F2) DB Front Raises 2x20
