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 evening rounded out my final day of the deload. This day was a bit normal, except instead of flat close grip benching I went with an incline and keep the weight lighter and for more reps, while still hitting my pretty normal back work. So it wasn't much of a deload, but just a bit lighter in terms of pressing. Hannah came over again and we had a good little Christmas Eve session with the rest of the guys. Just a good overall training evening and fun catching up with everyone before the holidays. I'll be taking all of Christmas off to enjoy the time and food with family. Saturday morning I'll be off to the S4 Compound to get in my first day of training for the XPC Finals! I hope everyone has a great Christmas and Holiday!
Items Used in this Training Session
Swiss Bar
Mini Bands
Spud Dip Belt
Spud Ab Strap
Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Swiss Bar Speed Bench vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
120x8x3
B1) Close Incline Bench Press
45x10
95x10
135x10
155x10
165x2x10
C1) Decline DB Bench Press
55's x 20
75's x 2x20
D1) Wtd Chin Ups
3 sets of near failure with 10 pounds
E1) DB Chest Supported Row
3x12
F1) Spud Strap Wide Cable Upright Row
3x12
G1) Straight Arm Lat Pulldowns
3x15
H1) Band Reverse Pec Dec
3x20
H2) DeFranco Pull Aparts
3x20
I1) Band Oblique Twists
3x25 per side