I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Thursday I rounded out week 3 of the off season work, and this was a really good, fun training session. Earlier in the day I went to see my chiropractor about my low back. I had gotten most of it "fixed" with ample soft tissue work and TENS unit therapy, but I still felt "off". I went to see my guy, and he immediately took a look at my pelvis and noticed I was shifted pretty badly. It's hard to tell what caused it, but my left side was knocked forward quite a bit and as a result my QL was super tight and my lower erectors were tighening up to compensate to keep my back safe. After a few adjustments and work, he had me back to normal and I immediately felt my QL loosen up and my left side of my erectors finally begin to relax. He did some minor massage to make sure it stayed that way before leaving. I went on to have a great training session and felt like nothing had happened. Still keeping my eye on it, but good to know it wasn't anything major like I had intended. Back to training hard for another week!
[youtube=https://www.youtube.com/watch?v=b-HzKHo7sFY]
Items Used in this Training Session
EZ Loaders
Chains
Light Band
Tsunami Lat Bar
Mini Band
Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Speed Bench Press vs 2 Chains Per Side
45x10
45x5 - add chains
75x3
95x3
115x15x3
B1) Close Grip Bench Press
135x5
205x5
230x3
255x8 - PR
C1) Push Ups vs Light Band
3x20
D1) Pull Ups
3 sets of max reps
E1) DB Rows
3x15 per arm
F1) Tsunami Bar Lat Pulldowns
3x15
G1) Straight Arm Lat Pulldowns
3x15
G2) Band Face Pulls
3x30
H1) Cable Static Ab Holds
3x30 sec each