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 evening I got in my second week of speed benching and some back work. Overall a really good session and still lots of volume. I really enjoy training back, so this day as became on of my favorites for off season work. Numbers and lifts still seem to be rolling in the right direction, so things seem to be looking good.

Nutrition

On my upper body days I'm still running with a rather high carb set up, but just a hair lower than what I am doing for my lower body sessions. Unfortunately on this day I had too much protein earlier in the day and dinner was basically nothing but carbs. I'll have to tweak this day around just a bit, but I should be able to leave enough room for a serving at dinner. I felt like I had really good energy for an upper day, but the food choices are about the same as the other days. I like to keep things simple and easy to prep, which all of this is.

Calories - 2260
Fat - 40 grams
Carbs - 290 grams
Protein - 185 grams

Meal 1
1.5 Scoops of NutraBio Protein
6 grams of EFAs

Meal 2
1/2 Cup of Oatmeal (dry measure)
3/4 Cup of Egg Whites
Handful of Spinach
1 Slice of Cinnamon Raisen Ezekial Bread

Meal 3
4oz of Lean Ground Turkey
1 Low Carb Wrap
1 Medium Sweet Potato

Meal 4
3/4 Cup of Oatmeal (dry measure)
1/2 Scoop of NutraBio Protein
1/2 Cup of Frozen Berries
1 Scoop of NutraBio PRE

Intra
1 Scoop (25g) NutraBio Super Carb (Highly Branched Cyclic Dextrin)
20g NutraBio EAA/BCAA Complex

Meal 5
1 Scoop of NutraBio Whey Protein Isolate
1/2 Scoop of NutraBio Micellar Casein
1/3 Scoop of NutraBio Hydrolyzed Whey Protein
3g of NutraBio Leucine
1 Scoop of NutraBio CGT-Max

Meal 6
1.5 Cups of White Rice
1 Oreo
1 Cup of Fruit Loops

[youtube=https://www.youtube.com/watch?v=EIDoq3E5RUo]

Items Used in this Training Session
Mini Bands
Econo Core Blaster
Monster Mini Band
Spud Ab Strap
Micro Mini Band

Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20

A1) Speed Bench Press vs Doubled Mini Bands
45x10
45x5 - add bands
75x5
95x5
115x5
130x5x5

B1) Close Grip Bench Press
135x5
185x3
215x3
245x9 - PR

C1) Single Arm Incline Bench Press
45x10
55x10
65x10
75x10
85x10

D1) Wtd Wide Grip Pull Ups
3 sets of max reps

E1) T-Bar Row with Core Blaster
3x8

F1) DB Chest Supported Rows
3x12

G1) Lat Pulldown
3x12
G2) Band Row with Spud Ab Strap
3x12

H1) Band Pull Aparts
4x50

I1) Plank Hold off GHR vs Band
3x60 sec