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.
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Sunday I was back to some reverse band benching with the close grip. I managed to squeeze out a rep PR, but man it was tough. The rest of the session was also pretty good. I think the added tricep emphasis is paying off. The weather has certainly been heating up and making things a bit difficult, so I'm glad that I'm keeping my conditioning work around, as it's certainly help me get through some of these sessions. Training has been fun and pretty productive, and for once I'm actually enjoying bench training. Usually it's just another day, but I've been giving it a little more attention. Still things to work on (mainly leg drive), but I'm doing better. Believe in the process!
[youtube=https://www.youtube.com/watch?v=O8Z4kLqixR8]
Items Used in this Training Session
Pro Mini Bands
Chains
3" Muscle Mace
Swiss Bar
Warm Up
DB Bench Press - 50's x4x12
Mini Band Face Pulls - 100 total reps
Side Bend off GHR - 3x15/side
A1) Reverse Mini Band Close Grip Bench Press
45x10
95x5
135x5 - add reverse mini bands
185x3
225x3
255x3
275x3
295x3
320x3 - PR
290x5 - PR
255x10 - PR
B1) Floor Press vs Chains
45x10
95x8 - add chains
135x8
165x8
185x8
195x8
185x8
C1) Swiss Bar Skull Crushers
3x12-15
D1) Mace Ball Band Flys
3x15
E1) Reverse Hyper Rows
5x10-20
E2) Reverse DB Curls
3x15