Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.
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Thursday I started a new bench press speed wave using bands and chains to mix things up a bit. I've also added in some fly variations to target my pecs a bit more specifically in hopes that this helps me increase my bench press without nearly all the true pressing work. I had been doing pressing work two-three times a week for nearly 6 months now, so I opted to give my shoulders a break since I'm increasing my tricep work overall. Still a pretty dang good training session and I was riding the wave off of Wednesday.
Items Used in this Training Session
Sabertooth Bar
Micro Mini Bands
Chains
EZ Loaders
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) Speed Bench Press vs Doubled Micro Mini Bands and 1 Chain Per Side
55x10
55x5 - add bands and chains
75x3
95x3
115x3
130x10x3
B1) Close Grip Bench Press vs Doubled Micro Mini Bands and 1 Chain Per Side
145x5
170x5
190x8 - PR
C1) DB Flys
3x20
D1) Wtd Pull Ups
3x10 (+25, +50 x2)
E1) DB Chest Supported Rows
4x8
F1) Supinated Lat Pulldowns
3x10
G1) Serrano Press
3x10
G2) Y Raise
3x10
G3) "W" / External Rotation
3x10