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 was some more Swiss Bar speed work, and then followed up with some work up sets using the one board. Board work with this bar is somewhat difficult, but it's really added some great overload to my triceps, and area which has always benefited my bench press. Next week I'll be going all the way down to the chest, so I'll be able to see the progress made over the course of a few weeks. I've also been still hammering away on volume on my accessory work. Since my nutrition and and higher volume phase a few weeks ago, my soreness and recovery has just been much better. I'm rarely sore, and my progress over the past two weeks has been pretty impressive. Another week in the books, and baby steps forward.
[youtube=https://www.youtube.com/watch?v=LdnTY4Iv3Gc]
Items Used in this Training Session
Swiss Bar
Pro Mini Band
Fat Gripz
Chains
Warm Up
DB Bench Press - 50's x4x12
Micro Band Pull Aparts - 4x25
Side Plank (leg elevated) - 3x20 sec/side
A1) Swiss Bar Speed Bench vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
135x8x3
B1) Swiss Bar 1 Board vs Doubled Mini Bands
Using the middle neutral handles
165x3
190x3
215x5
C1) Close Grip Incline Bench Press
185x10
195x10
205x10
D1) Wtd Dips
3 sets of near failure - two drop sets on last set
E1) DB Rows
3x25 per arm
E2) Seated Bent Over Rear Delt Fly
3 sets of near failure
F1) Seated DB Power Cleans
3x20
F2) DeFranco Pull Aparts
3x15