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 final day of the deload with some upper body work. Just like my lower day, I still hit some speed work, and minor work up/rep work. I handled a bit more weight, but I planned things out to use chains (to avoid the overspeed eccentrics) and the pin presses to eliminate the eccentrics on that movement. So I still got to work decently hard, but had ample left with everything. Upper body work never really beats me up, but I still wanted to take things with some minor precautions.
All the little issues I've had are gone and I'm feeling good, so I'm ready to get back after it for another training block. From there, I'm going to have to think some things over about if I want to begin to eye a meet, but I will take that as it comes. For now, the time is to focus on continuing to attack my weaknesses and bringing those up and trying to stay as healthy as I can in the process. I've got all my max effort rotations laid out and I think they're going to do a good job of helping me progress forward.
Items Used in this Training Session Swiss Bar EZ Loaders Chains 3" Grenades Pro Mini Band
Warm Up DB Bench Press - 40's x4x15 Micro Band Pull Aparts - 4x25 Overhead Band Pallof Hold - 3x15 sec/side
A1) Swiss Bar Speed Bench vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x6x3 135x4x10 - using the closest neutral handles
B1) Swiss Bar Pin Press vs 2 Chains Per Side Pins set about 3 inches off the chest 155x8 175x8 205x6 225x6
C1) Band Fly Partials 3x20
D1) Cable Skull Crushers 4x15-20
E1) Reverse Grip Lat Pulldowns 4x10-12
F1) Grenade Band Rear Delt Flys 20, 15, 12, 10
G1) Cambered Bar Bradford Press 2x12 - bar only
