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's bench session was pretty quick and overall rather good. More improvement on the Swiss Bar and building some good momentum to end the training block. I'll be training at elitefts all weekend long for the Powerlifting Experience 2.0, so I'm looking forward to some great coaching, lifting, memories, and fun. If you didn't sign up for this...you're really missing out!
[youtube=https://www.youtube.com/watch?v=fVnzEpdO43s]
Items Used in this Training Session
Swiss Bar
Pro Mini Band
Chains
Tsunami Lat Pulldown Bar
Warm Up
DB Bench Press - 50's x4x12
Micro Band Pull Aparts - 4x25
OH Band Pallof Hold - 3x15 sec/side
A1) Swiss Bar Speed Bench vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
135x8x3
B1) Swiss Bar Foam 1 Board vs Doubled Mini Bands
Using the closest neutral handles
150x3
170x3
190x6 - PR
C1) Incline Bench Press
215x6
245x6
255x6
225x6 - long pauses
D1) Swiss Bar Skull Crushers vs Chains
4x10 + 2 drop sets
E1) Tsunami Bar Leaning Lat Pulldonw
6x12
F1) Band Y Raises
3x12
F2) Lateral Raises
3x15