I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
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Sunday was some good overload benching. I go to handle meet like weights for multiple reps and sets. One board work has always worked well for showing me where my bench press currently is, and soon it will be time to start getting ready for XPC's. It looks like my bench press is in a great spot thus far, so I'm going to try to continue to build upon that as long as I can. While I did end up missing my 3rd rep with 335 on the one board, it was just a technical issue on my part. So I've got some things to work on technically, as always, but it looks like I'm holding up pretty strong. Lots and lots of tricep work for the day, that's for sure.
[youtube=https://www.youtube.com/watch?v=sONmcHThGsg]
Items Used in this Training Session
American Press Bar
Mini Band
Warm Up
DB Bench Press - 2x15
Band Face Pulls - 2x20
Band Pressdowns - 2x20
Band Curls - 2x15
A1) 1 Board Bench Press
45x10
95x5
135x5
185x5
225x5
255x5 - add 1 board
275x5
295x3
315x3
335x2 - missed 3rd rep
315x5
285x6 - medium grip
B1) 2 Board Bench Press
225x8
275x8
295x8
315x8
C1) Close Grip Swiss Bar Floor Press
135x8
165x8
185x8
205x8
D1) Rolling Tricep Extensions
4x10
E1) Overhead Band Tricep Extensions
100 total reps
F1) Poor Man Band Reverse Pec Dec
4x20
G1) GHR Oblique Twists
3x30 sec each