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.comAfter the long weekend coaching and handling I made it back Saturday night to my place. I crashed, and hard. I didn't even bother to set and alarm as I wanted to get as much rest as I possibly could to be ready for the bench training I had planned. Needless to say, I think my sleep helped me get through this session. Things felt a bit heavy from the get go, but I was still able to get all my desired work in at the weights I wanted. This makes me feel pretty good about my attempt selection for meet day. My 1 board work wasn't exactly how I had hoped it to go, but I still moved the weight. I then just took the time to really hammer my accessory work and get my blood flow work done. I definitely needed it after the meet. My hands were fried from wrapping knees all freaking weekend long.
[youtube=https://www.youtube.com/watch?v=ySMDob1RBZw]
Items Used in this Training Session Chains EZ Loaders Mini Band
Warm Up DB Bench Press - 55's x3x15 Mini Band Face Pulls - 4x25 Mini Band Side Bends - 3x15/side
A1) Bench Press 45x10 95x5 135x5 185x3 225x2 255x1 275x1 295x2 315x1 330x2 - 1 board
B1) Close Grip Foam Board vs 2 Chains/Side 205x5 225x5 245x5 225x6
C1) JM Press vs Short Mini Band 135x10 145x10 155x10
D1) V Bar Pressdowns 50 total reps
E1) Cross Body DB Rear Delt Fly 3x15 per arm E2) SA Seated DB Front Raise 3x15 per arm
F1) SA Band Fly 50 total reps per arm
