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 the final day of the deload. Now it's time for a day of rest, and then meet prep begins on Saturday. I kind of cranked the volume a bit more for this session, as I know my bench press tends to respond best to it, so I wanted to kind of keep some volume around. Nothing was heavy or hard, but it was nice to get some solid work in. I could certainly feel the lower carbs kicking my butt towards the end, but I still felt really good afterwards.
I've begun to put my meet prep cycle together, and things are looking like they are going to come together nicely. I'm sure I'll make some tweaks on the fly as I need, but it should be rather similar to my last two meets, as it's provided me some excellent results. I feel stronger than ever across the board after coming off an off season, so I've just got to keep that momentum going. I'm ready to get back under the bar, and get back on the platform.
10 weeks to go!
Items Used in this Training Session Swiss Bar EZ Loaders Chains Pro Mini Band
Warm Up DB Bench Press - 55's x3x15 Micro Band Pull Aparts - 4x25 Band Pallof Up/Downs - 3x10/side
A1) Swiss Bar Speed Bench vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 135x8x3 135x10x10 - 4 close, 3 medium, 3 wide
B1) Chins 20, 14, 12, 10, 10
C1) Cable Pressdowns 3x15 Followed immediately by Single Arm Overhead Band Tricep Extensions 3 sets of near failure
D1) Swiss Bar Inverted Rows 4 sets of near failure
E1) Reverse Grip Lat Pulldowns 4x10-12
F1) Low Cable Face Pulls 3x15 Followed immediately by DB Lateral Raises 2x20 DB Front Raises 2x20 Rear Delt Raises 2x20
