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.
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Sunday was a good bench press training day, working from a deficit of about 1-1.5 inches. I usually have ample strength and speed from the chest to get the bar moving, but I generally have a hard time keeping that speed going into my sticking point under maximal weights. So adding the chains onto this movement not only helped keep my shoulder safe (due to the deload at the bottom), but it also forced me to continue to press with a longer time under tension that I'm not used to. I continued to blast my triceps and it was a wrap. A pretty quick max effort day for me.
I also realized that this will be my last true week of off season. I will be taking a deload starting over the weekend and then begin to start ramping up for the XPC Finals. I'll be working on my programming this week, and I'll try to give a bit of some background of what I plan on doing.
[youtube=https://www.youtube.com/watch?v=doqRTFHYxtk]
Items Used in this Training Session
EZ Loaders
Chains
Monster Mini Bands
Light Band
Mini Band
Warm Up
DB Bench Press - 2x15
Band Face Pulls - 2x20
Band Pressdowns - 2x20
Band Curls - 2x15
A1) 1 Board Cambered Bench Press Bar vs 2 Chains Per Side
45x10
45x5 - add chains
95x5
135x5
165x5
185x5 - add 1 board
205x5
225x3
245x3
255x3 - PR
240x3
215x8 - PR
B1) Reverse Monster Mini Band JM Press
45x8
75x8
95x8
115x8
135x8
155x8
C1) Incline Tate Press
4x10
D1) Close Grip Push Ups vs Light Band
4x15
E1) Band Pressdowns
200 total reps
F1) Prone Incline Rear Delt Raises
3x20
F2) Prone Incline External Rotations
3x20
G1) Oblique Crunches off GHR
3x20 per side