I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSunday I put in some solid bench press training. The session wasn't too hard, but merely about getting some more weight in my hands. I took my planned opener for a single and it moved incredibly well. It might be a tad light, but I'd much rather go a bit lighter than heavier. I took 315 to a board to get a feel of what a second attempt is going to feel like and this also moved well. It's nice to see that things are clicking on my bench press, especially after the squat/deadlift session I had the day prior. Followed up with some more close grip foam presses against chains, and then hit some volume work to round out the day. Going to finish the week strong before going into the deload.
[youtube=https://www.youtube.com/watch?v=Nc9AEYDk6w8]
Items Used in this Training Session Chains EZ Loaders Mini Band
Warm Up DB Bench Press - 55's x3x15 Mini Band Face Pulls - 4x25 Overhead Band Side Bends - 3x15/side
A1) Bench Press 45x10 95x5 135x5 185x3 225x2 255x1 275x2 295x1 315x1 - 1 board
B1) Close Grip Foam Board vs 2 Chains/Side 185x8 205x8 215x8 225x8 - PR
C1) DB Bench Press 90's x 20, 18, 18
D1) Overhead Cable Tricep Ext 50 total reps Immediately followed by Band Pressdowns 50 total reps
E1) Band Lateral Raises 3x15 per arm E2) Band Bent Over Rear Delt Fly 3x20 per arm
F1) SA Band Fly 50 total reps per arm
