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's training was the final main session of the training block before a deload. In a sense, I was a bit excited a relieved about that. I've just felt a little drained and had some minor nagging issues popping up and I know the time off will let those correct themselves and give me a bit of time to step away from such heavy weights and get my mind right. But I ended the training block with some rep PR's, feeling more confident in my abilities with the Swiss Bar, and built up some great weaknesses I've had all around. My bodyweight has slowly been declining, and after the deload I will likely reevaluate where I am, and make some nutritional changes where needed. The fact that I am making some body composition results and still increasing strength is a great mental boost and makes me happy that in the long run it was something I did. I've still got about 2 months left to work on that before the summer is over, and then I'll see where I need to go from there (hopefully ramp things back up but by increasing my metabolism and flexibility and weight stay steady).

During the deload week I will not be videoing my training (which is pretty normal) considering nothing will be all too exciting. But once that is over I'll be back with a new block of training, new rotation of lifts, and hopefully back at it hard for another 6 weeks.

[youtube=https://www.youtube.com/watch?v=9tCnnhtzTZo]

Items Used in this Training Session
Swiss Bar
Pro Mini Band

Warm Up
DB Bench Press - 50's x4x12
Micro Band Pull Aparts - 4x25
Band Pallof Hold - 3x15 sec/side

A1) Swiss Bar Speed Bench vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
135x3
150x6x3
180x5
200x3
215x4 - PR

B1) Close Grip Incline Bench Press
185x6
215x6
245x6 - PR
225x6 - long pauses

C1) Dips
4x12 weighted vs bands
50 total reps bodyweight

D1) Standing Cable Rows
5x10-12

E1) Lateral Raise Swings
60, 30, 10