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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Thursday rounded out the final training session of true off season work. I will be moving to a deload week, followed by a 10 week meet prep in gear for the IPA Grand Prix Nationals. I was thinking about doing the Lexen Fall Classic, but I have two lifters that I coach competing at this meet, as well as many teammates and good friends, so I figured I would compete the weekend prior at the IPA meet, and then focus my following weekend on helping my iron brothers and sisters. While I would love to compete alongside them, I figured this would end up being the best scenario for me AND them. I've made a vow to not compete in a meet for lifters that I am coaching, as it's just way to draining and I can't give my lifters or myself the attention that we both deserve.
I don't really feel like I need a deload, but I figured I'd go into the meet prep felling as fresh as possible, in hopes to bring home some new PR's.
This training session went rather well, and I felt like I ended the off season on a good note. It's not time to take a little break from some heavy work, rest up, and then begin pushing meet prep hard. Really looking forward to hitting the platform again!
[youtube=https://www.youtube.com/watch?v=ALEcLyDQPdw]
Items Used in this Training Session
Chains
EZ Loaders
Shoulder Saver
Mini Band
Warm Up
DB Bench Press - 55's x3x15
Micro Band Pull Aparts - 4x25
Band Pallof Hold - 3x15 sec/side
A1) Buffalo Bar Speed Bench vs 2 Chains/Side
55x10
55x5 - add chains
85x3
105x3
125x3
145x8x3
195x5
225x3
250x6 - PR
B1) Close Grip Incline Shoulder Saver Bench Press vs 3 Chains/Side
45x10
95x8
115x8
135x8
165x8
175x5
135x16 - 2 chains per side
C1) Cambered Bar Rolling JM Press, Deadstop on Pins
4x10
Immediately followed by 60 band pressdowns in as little time as possible
D1) DB Rows
3x20
Immediately followed by 40 chins in as little time as possible
E1) Leaning Lateral Raise Swings
3x15
E2) Face Pulls
3 sets of near failure