I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comThursday I got in some solid bench work and fluff and buff. I'm overall pleased with today's session, but I missed my first rep in nearly 6 months in training. This is something I pride myself in, as missed reps never lead to getting stronger. It's great to strain and struggle, but man I hate missing lifts. Luckily, this one wasn't too bad and a minor technical issue (something I can come back and clean up). However, I still managed to PR, so I guess I got to take the positives away. Anyways, things are looking good for the meet. And hey, what do you know...my raw work is getting stronger despite training in gear. Something to think about.
[youtube=https://www.youtube.com/watch?v=yCDrBBRmz88]
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 100 total reps Band Pallof Holds - 3x15 sec per side
A1) Speed Bench vs Chains 45x10 45x5 - add 2 chains per side 75x3 95x3 115x3 135x3 160x6x3 195x5 225x3 250x6
B1) Arnold Press 3x12
C1) Seated Cable Rows, neutral grip 5x10-15 + massive drop set
D1) Swiss Grip Bar, Rolling JM Press 3x12 D2) Band Pressdowns 3 sets of failure
E1) Incline Serrano Press 3x15 E2) Rear Delt Fly 3x15
