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.
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Wednesday'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