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.
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Sunday was my first day of off season bench press training, and it felt good to be back under some heavier weights. Overall, this was a great good first session back. I'm still working on bringing up my tricep and lockout strength as it appears to have the biggest impact on my bench numbers improving. A good thing was that a few months ago, this was my best press with reverse monster mini bands, so being in the shirt certainly helped my bench press (since I hit the same with less band tension). I probably had a good 10 pounds or so left in me, so by the end of the cycle I'm expecting this to improve. I'm really hoping to make some good strides with my bench press this off season.
[youtube=https://www.youtube.com/watch?v=5FAIIDBxdC4]
Items Used in this Training Session
Pro Mini Bands
Chains
Meadows Single Row Handle
E-Series Core Blaster
Warm Up
DB Bench Press - 50's x4x12
Mini Band Face Pulls - 100 total reps
KB Side Bend - 3x15/side
A1) Reverse Mini Band Bench Press
45x10
95x5
135x5 - add reverse mini bands
185x3
225x3
275x3
295x3
315x3
335x3
285x10
250x16
B1) Close Grip Floor Press vs Chains
135x10
135x10 - add 1 chain per side
135x10 - add 1 chain per side
155x10
165x10
C1) Neutral Grip DB Bench
3x12-20
D1) Neutral Grip Meadows Row
5x15 per arm
E1) DB Skulls
60 reps in as little time as possible
E2) Band Curls
60 reps in as little time as possible