Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday's session still had me feeling good enough to get some good speed work in. Overall some really good progress in bar speed and even on my work up sets. Some typical back work afterwards and I called it a day. I had to cram this just a little bit before going back to work, but I'm happy to see my bench press is still staying rather strong.
Items Used in this Training Session Swiss Bar Mini Bands MAG Grip
Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Swiss Bar Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 135x8x3
B1) Close Grip Swiss Bar Bench Press 185x4 230x8 - PR
C1) Neutral Grip DB Bench Press 75's x 20, 20, 18
D1) Wtd Pull Ups (+15lbs) 4 sets, max reps
E1) DB Rows 4x10 per arm
F1) MAG Grip Lat Pulldowns 4x10
G1) Band Face Pulls 3x25
