After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
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I'm back to performing my mini sessions again on Monday and Wednesday each week. This bumps my frequency back up to six training sessions per week, which is a lot of volume, but it was working well for XPC's this past year. I have made a few changes though. Based upon my weaknesses and where I need the work, this day will mainly be a pec/chest and shoulder/bicep emphasis. If I plan to deadlift heavy Tuesday, then no bicep work will be done, but shoulders will get the blunt of the work. And if I only plan to speed deadlift, I'll throw in my extra bicep work. Typically my Monday sessions will fall at the rec, but since it was the Fourth, I had to get this done in the garage, hence the barbell work. I got a great pump and knocked everything out in about 45 minutes. My arms and shoulders felt awesome, and glad I got to spend the nice day actually training and not sitting on my ass. Hoping these minor changes give me some extra muscle around my shoulders and elbows and get that bench press moving again!
Items Used in this Training Session
Mini Bands
Grenades
Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15
A1) Bench Press
150x10x10 - only 60 sec of rest between sets
B1) Deficit Push Ups
6 sets of near failure
B2) Band Reverse Pec Dec (with Grenades)
4x20
C1) Pressdowns
6x40
C2) Lateral Raises
6x20
D1) Bradford Press
3x10