7/28/16 – Week 7, Day 3 – Dynamic Effort Upper

As per Brandon’s instruction my speed work this week has me going back to the first week of the program for the sets, percentages, and reps to be used. I traveled down to Purdue today and ended up training at the corec for my dynamic upper session this week. It is about that time of the year to start getting everything in order heading back to school. This go round is a little different simply because lord willing it is my final time I will go back to college after summer break. As bittersweet as it might be there is work to be done, toda’s training broke down as follows…

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Pro Mini Band)
    • 135x9x3
  • Close Grip Bench (vs. Elitefts Pro Mini Band)
    • 155×5, 185×5, 205×10
  • Seated Overhead Press
    • 115×12, 135×12, 155×8
  • Swiss Bar Bent Over Rows – 5×20
  • Delt Raise Medley – 3×15
  • JM Press – 4×20
  • Reverse EZ Bar Curl – 3×12
  • Ab Wheel Rollout – 4×10

I have decided that today will be my final official offseason training day for this block. My body has taken a beating over the past 7 weeks both physically and mentally. I really need to get myself back to 100% before I start meet prep in a week and I will need as much of that time as I can to get myself where I want to be. Last summer at right about this time I pushed it a little too far with an extended program which ended up causing compiling, nagging injuries. I truly believe that if I would have pulled up a little sooner then that my Fall meet would have been even more of a success. I will still be hitting the gym 4 or 5 times over the next week however these will be abbreviated, low impact sessions focusing on recovery. I look forward to hitting meet prep hard in a week or so but for now I am going to put all my effort into filling in the hole I’ve been digging myself into and aligning everything so that prep goes as smoothly as possible. Until next time!


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