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 I knocked out the final training session of the week and got in some speed and rep work on the bench press. I'm running with the Buffalo Bar for my speed bench work. This is to increase my time under tension, press range of motion, and mix up the training stimulus. I've found in the past that using this bar on speed bench works very well for me when I go back to a straight bar for this kind of work. It's just a nice change, and it challenges my stability a bit with the chains. I will say though that it feels easier than speed benching with that damn Swiss Bar that I used for the last training cycle.
I moved on to some close grip 2 board work, incline with the shoulder saver, and then some accessory work. This is beginning to become one of my more preferred training days. It's not too taxing, but just lets me get in some quality work and continue to make progress. Adding in a second bench day about a year ago has made a huge difference (17 pound increase), and really the amount of work I truly do is nothing compared to the more max effort centered day.
Ready for week 2!
[youtube=https://www.youtube.com/watch?v=jv9Hv4kbJok]
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
130x10x3
B1) Close Grip Buffalo Bar 2 Board vs 2 Chains/Side
155x5
180x5
205x13 - PR
C1) Incline Shoulder Saver Bench Press vs Chains
155x10 - 2 chains per side
155x10 - 3 chains per side
185x10 - 3 chains per side
D1) Rolling Tricep Extensions
3x10
E1) High Pulley Cable Rows
4x15
F1) Seated DB Rear Delt/Row Combo
2x15
G1) Around the World Lateral Raises
3x12
G2) Band Pull Aparts
3 sets of failure