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 the final main session of the training block before a deload. In a sense, I was a bit excited a relieved about that. I've just felt a little drained and had some minor nagging issues popping up and I know the time off will let those correct themselves and give me a bit of time to step away from such heavy weights and get my mind right. But I ended the training block with some rep PR's, feeling more confident in my abilities with the Swiss Bar, and built up some great weaknesses I've had all around. My bodyweight has slowly been declining, and after the deload I will likely reevaluate where I am, and make some nutritional changes where needed. The fact that I am making some body composition results and still increasing strength is a great mental boost and makes me happy that in the long run it was something I did. I've still got about 2 months left to work on that before the summer is over, and then I'll see where I need to go from there (hopefully ramp things back up but by increasing my metabolism and flexibility and weight stay steady).
During the deload week I will not be videoing my training (which is pretty normal) considering nothing will be all too exciting. But once that is over I'll be back with a new block of training, new rotation of lifts, and hopefully back at it hard for another 6 weeks.
[youtube=https://www.youtube.com/watch?v=9tCnnhtzTZo]
Items Used in this Training Session Swiss Bar Pro Mini Band
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 4x25 Band Pallof Hold - 3x15 sec/side
A1) Swiss Bar Speed Bench vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 135x3 150x6x3 180x5 200x3 215x4 - PR
B1) Close Grip Incline Bench Press 185x6 215x6 245x6 - PR 225x6 - long pauses
C1) Dips 4x12 weighted vs bands 50 total reps bodyweight
D1) Standing Cable Rows 5x10-12
E1) Lateral Raise Swings 60, 30, 10
