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 training session was a good day back to some dynamic effort benching. Lucky me, Adrian opted to jump in on this training session with me again for the second day in a row. More than likely this will come to an end soon as she's picked up a new job that starts on Thursday, but hopefully we still get to train together on Saturdays and some random sessions here and there. For my first day back to some dynamic effort work, I can't be too disappointed, weights felt good and fast, and I feel like I'm starting my off season training cycle off with a good step in the right direction. I'm going back to adding in my higher rep DB work after my work up sets, as this was when my raw bench press seemed to see the biggest benefit. I'm really wanting to start to inch my way towards a 350 bench press at 132. I'm not too terribly far away, and I thought I was probably pretty close when I was training for the APF meet. Now I just need to keep a good base and get healthy and hopefully at my next full power meet I can put something big up.

Items Used in this Training Session
Swiss Bar
Mini Bands
Swiss Angle Lat Bar

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
120x10x3

B1) Close Grip Swiss Bar Bench Press
185x5
210x10 - PR

C1) Neutral Grip DB Bench Press
75's x 20, 18, 16

D1) Wtd Close Grip Chin Ups (+15lbs)
3 sets, max reps

E1) DB Chest Supported Rows
4x8

F1) Swiss Angle Bar Lat Pulldowns
4x10

G1) Band Pull Aparts in Bench Press Position (Supine)
100 total reps