After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday's training was a great day of work. The humidity was just insane again (the peak heat index was about 108 when we started training). Luckily I was well hydrated and still feeling pretty good, so things still worked out well. My close grip benching against the bands has continued to go well. Even using the Duffalo Bar this week with the same set up, I managed to rep PR, so we're seeing some good stuff come from all the close grip work again. I don't think I'll ever abandon my close grip work again like I did last meet prep cycle. It was good to experiment on it for a meet that didn't really require a huge performance for me (even though I always go into a meet hoping to PR somewhere..but we all know that doesn't happen). Finding what works in training is great, but it's also great to find what doesn't work, so you can eliminate it and know you don't need it (at least not at this current time). For me, the wide grip benching just didn't see any direct carryover. Maybe that's because my pecs and shoulders were strong enough, and getting away from the close grip actually caused my triceps to get a bit weaker. So noted, and therefore close grip has been a huge push this strength phase.
Anyways, enough rambling. Some great back work and abs and we were done. We moved this session up about an hour from when we normally trained, and besides the weather, I think this was very beneficial (more sleep!).
I've only got a few more weeks of off season left, and then it will be time for some meet prep and time to submit my forms!
[youtube=https://www.youtube.com/watch?v=mnB4QeiFk08]
Items Used in this Training Session Duffalo Bar Mini Bands MAG Grip Short Ab Strap
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Duffalo Bar Speed Bench Press vs Doubled Mini Bands 55x10 55x5 - add bands 75x3 95x3 115x3 130x8x3
B1) Duffalo Bar Close Grip Bench Press vs Doubled Mini Bands 180x8 - PR 185x8 - PR *definitely had more in the tank, but shut it down here*
C1) Incline DB Bench Press 65's x 3 sets, max reps (20, 18, 16)
D1) Wtd Pull Ups Sets of 8, to a top set of 8 (+75 lbs) *the last rep was not the cleanest*
E1) Cambered Bar Chest Supported Rows 4x10
F1) MAG Grip Lat Pulldowns 4x10
G1) Reverse Hyper Rows 3x12
H1) Seated Bent Over Rear Delt Raises 4x25 H2) Plank Hold vs Band off GHR 3x60 sec *these were absolute HELL*
