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 was the final day of the deload. Now it's time for a day of rest, and then meet prep begins on Saturday. I kind of cranked the volume a bit more for this session, as I know my bench press tends to respond best to it, so I wanted to kind of keep some volume around. Nothing was heavy or hard, but it was nice to get some solid work in. I could certainly feel the lower carbs kicking my butt towards the end, but I still felt really good afterwards.
I've begun to put my meet prep cycle together, and things are looking like they are going to come together nicely. I'm sure I'll make some tweaks on the fly as I need, but it should be rather similar to my last two meets, as it's provided me some excellent results. I feel stronger than ever across the board after coming off an off season, so I've just got to keep that momentum going. I'm ready to get back under the bar, and get back on the platform.
10 weeks to go!
Items Used in this Training Session
Swiss Bar
EZ Loaders
Chains
Pro Mini Band
Warm Up
DB Bench Press - 55's x3x15
Micro Band Pull Aparts - 4x25
Band Pallof Up/Downs - 3x10/side
A1) Swiss Bar Speed Bench vs 2 Chains Per Side
45x10
45x5 - add chains
75x3
95x3
115x3
135x8x3
135x10x10 - 4 close, 3 medium, 3 wide
B1) Chins
20, 14, 12, 10, 10
C1) Cable Pressdowns
3x15
Followed immediately by
Single Arm Overhead Band Tricep Extensions
3 sets of near failure
D1) Swiss Bar Inverted Rows
4 sets of near failure
E1) Reverse Grip Lat Pulldowns
4x10-12
F1) Low Cable Face Pulls
3x15
Followed immediately by
DB Lateral Raises
2x20
DB Front Raises
2x20
Rear Delt Raises
2x20