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 was the third week of bench work, and for the most part the session went rather well. It took me a bit to get going at first, but eventually things began to click. I think I've decided what my opener is going to be, but I'll know for sure more next week. I'm probably looking at something in the ball park of 295 though. My tricep strength is continuing to get better and I'm seeing this carry over quite well so far in terms of my bar speed with these sub-maximal weights. I am getting a little bit of bicep tendonitis on my right elbow, but I think it's from squatting and then bench pressing the day after. Either way, I've been using my EMS/TENS unit on it, as well as some soft tissue work on the forearms. It goes away pretty quick, which is a good thing. This is a big reason why I strayed away from the competition like movements during off season work. This would probably be much worse if I didn't.
Many of the Purdue Barbell lifters came down to train again as well. It was their biggest weekend before their meet, so they were going damn heavy. Everyone left with a PR, so that'a a huge plus. I shut most of the down early so they could save their strength for the meet. But they are coming in strong. Corey is looking to add over 200 pounds to his total from just his last meet alone. Really proud of this group, and they've got some great things coming this school year.
[youtube=https://www.youtube.com/watch?v=N4NFuD5NeU0]
Items Used in this Training Session Chains EZ Loaders Mini Band Grenades
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 275x2x3 290x3x2
B1) Close Grip Foam Board vs 2 Chains/Side 185x5 225x3 245x1 265x3 - PR
C1) JM Press 135x6 185x6 205x6 22x3x6
D1) Cable Pressdowns 50 total reps Immediately followed by Overhead Band Tricep Extensions with Grenades 50 total reps
E1) Seated DB Lateral Raises 2x20 E2) Seated Rear Delt Swings 2x20 E3) DeFranco Pull Aparts 1 set of failure
F1) SA Band Fly with Grenade 50 total reps
