I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com

Sunday I was back to some floor pressing, and man was it a hell of a day for it. I was feeling really good, so I pushed it a bit more than normal and ended up hitting PR's all over the place. These are the days when it feels like the stars align and anything you put on the bar is going to be a good lift. I still shut it down probably a bit early, but I was very happy with how well my floor press has improved. This lift has a huge carryover for me considering it's basically a bench press with no leg drive (I'm pretty sure the bar touches my shirt). If only every training day could feel like this...

The one thing that I like about this style of programming I've put together is that it lets me push it on days I feel great, and as a result my back down sets can also be bumped (these run off percentages of the top set for the day). So if it's a good day today, I capitalize off that. If it's not, I just get in the required work that my body can handle and just move on. Good things happen though when you listen to your body.

[youtube=https://www.youtube.com/watch?v=cv2ccKRfkxY]

Items Used in this Training Session
Chains
EZ Loaders
Micro Mini Bands
Light Bands

Warm Up
DB Bench Press - 55's x3x15
Mini Band Face Pulls - 100 total reps
Cable Side Bends - 3x15/side

A1) Floor Press
45x10
95x5
135x3
185x3
225x3
245x3
275x3
295x3 - PR
305x1 - PR
315x1 - PR
325x1 - PR
315x5 - with Metal Black Catapult
285x4 - PR
265x8 - PR

B1) Close Grip Spoto Press vs 4 Chains/Side
45x8
95x8
135x8
155x8
185x3x8

C1) Close Grip Pin Press vs 4 Chains/Side
225x2x4

D1) Cambered Bar Deficit Push Ups vs Band
3 sets of failure

E1) Cable Pressdowns
15, 12, 10, 8 + drop set

F1) Cambered Bar Strip the Rack Rows
6x10-15

G1) Band Curls
3 sets of failure