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 on Thanksgiving me and the guys got in an early session before all our own personal festivities. I got some great work in and it was a beautiful day for some training. A good mix of things and another close grip bench press PR. I of course filled up with all the fixin's post workout (aka all day long) after some hard training. Not much to report other than food and lifting.

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

Items Used in this Training Session
EZ Loaders
Chains
Light Band
Tsunami Lat Bar
Mini Band

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

A1) Speed Floor Press vs 2 Chains Per Side
45x10
45x5 - add chains
75x3
95x3
115x3
135x3
165x8x3

B1) Close Grip Bench Press
135x5
180x5
205x3
235x11 - PR

C1) DB Bench Press
75's x 8
85's x 8
90's x 8
95's x 8
115's x 8

D1) Wtd Wide Grip Pull Ups
sets of 6 up to +70 pounds for 6

E1) Swiss Bar Bent Over Rows
3x10

F1) Reverse Grip Cable Rows
3x12

G1) DB Shrugs with 2 sec hold
4x20

H1) Rear Delt Raises
3x20
H2) Prone External Rotations
3x20

I1) Plank Series
3x30 sec each