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 followed up with some more overload work but on the bench press. I've expressed how I've really needed to bring up my tricep strength and this was an excellent session to keep building upon that. I was pretty pleased with the amount of work that I got in and training felt pretty good. It was a pretty quick session and I felt like I made some good steps. I stuck with a lot of tricep and using the Duffalo Bar on the bench press was a nice change to increase my time under tension on the press for my main movement. I still suck at 2 board/Shoulder Saver work, so I know I'll be seeing some more of that in the future.
[youtube=https://www.youtube.com/watch?v=3GTA-ppso1I]
Items Used in this Training Session
Mini Bands
Average Bands
Shoulder Saver
Warm Up
DB Bench Press - 2x15
Band Face Pulls - 2x20
Band Pressdowns - 2x20
Band Curls - 2x15
A1) Buffalo Bar Bench Press with Reverse Average Bands
55x10
145x5 - add bands
195x5
235x5
285x5
305x5
325x3
345x3
360x3
340x3
305x10
B1) Bench Press with Shoulder Saver
185x6
225x6
275x6
305x6
320x6 - PR
C1) Decline Rolling Tricep Extensions
4x10
D1) Tate Press
4x12
E1) Band "Reverse Pec Dec"
4x20
F1) Band Pressdowns
200 total reps
G1) DB Side Bends
4x20 per side