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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Thursday rounded out the second week of this block of training. Some of the Purdue Barbell guys traveled down to get in their deadlift training session and get some coaching. They've made some awesome progress, and I think they take away some good things every time they come down.
I personally just had a moderate day, not great, but not terrible. My top work up set on the 1 board wasn't really a PR, but it kind of was. My best was 235x10 with a straight bar, and I got 9 with the bow bar (a bigger ROM). So it's about a tie. I probably had a 10th rep in me, but just didn't push it...I didn't feel it was worth risking a miss. I got a good amount of overload with that and it's almost a full range press, so I'll take it. The rest of the session was just a bunch of blood flow work and building upon some weaknesses. Pretty solid day, and the weather was perfect outside. I could use more days like that to train in compared to what I had on Saturday.
[youtube=https://www.youtube.com/watch?v=SDLargoNXJA]
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
B1) Buffalo Bar 1 Board vs 2 Chains/Side
185x3
210x3
235x9
C1) Close Grip Incline Shoulder Saver Bench Press vs Chains
45x10 - 2 chains per side
95x10 - 3 chains per side
115x10
135x10
155x9
135x15 - 2 chains per side
D1) Incline DB Skulls
4x10
Banded Tate Press Drop Set as a Finisher, to failure
E1) Chest Supported DB Rows
5x10-15
F1) Bent Over Rear Delt Flys
3x20
F2) Seated DB Power Cleans
3x12
F3) Lateral Raises
3x8
G1) SA Band Flys
50 total reps per arm