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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Thursday was my final real off season training day. I will be taking a deload week to rest up a bit and let my body feel 100% before beginning the meet prep for the XPC Finals. This was another productive training day, and things felt great. My close grip bench press is continuing on the right path, and I'm chipping away slowly at what I hope is a good bench press PR on meet day. It's still a long ways to go, but with how much improvement I've seen, if I put the pieces together right, and nice little 5-10 pound PR should be awaiting me. Lots of back volume to round out the session and I was out. A real quick training day and time for some rest. It couldn't come better with the holidays right around the corner.
[youtube=https://www.youtube.com/watch?v=qTqPuJs7Hm4]
Items Used in this Training Session
Light Bands
Monster Mini Band
Mini Band
Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Reverse Light Band Speed Bench Press
45x10
135x5 - add bands
185x3
205x3
225x3
255x3
275x8x3
B1) Close Grip Bench Press
135x5
180x5
210x5
240x11 - PR
C1) Incline DB Bench Press vs Monster Mini Band
55's x 8
65's x 8
75's x 8
85's x 8
D1) Neutral Grip Wtd Pull Ups
sets of 8 to a top set of 8, with 2 drop sets
E1) DB Chest Supported Row
4x12
F1) Cable Upright Row/Face Pull Combo
3x12
G1) Lat Pulldowns
3x12
H1) Band Face Pulls
3x50
I1) Static Cable Crunch Hold
4x60 sec