I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSunday called for my heaviest bench press training for prep. The goal was to take something around a third attempt, but to base this off how I was feeling. Given I had pulled a PR deadlift the day prior, I knew coming in it wouldn't likely feel the best, but was hoping to handle around 320. Since implementing the HBCD I've mentioned how my recovery has been tremendously better. Well it carried over nicely, and I felt good enough to give an all-time PR attempt go on bench, and smoked it. Granted the pause was by no means competition length, but I certainly did not bounce the hell out of it. And the way it moved, a good solid pause would have easily been there. I took some PR attempts off boards and kept most of my tricep work pretty heavy. Then I got in some extra volume as I knew it'd be my last real big day to do so and wrapped it up. Now that all the big stuff is out of the way, it's just time to ride the wave into meet day.
[youtube=https://www.youtube.com/watch?v=P1dVYQDm2R8]
Warm Up Bench Press - 50's x4x12 Mini Band Face Pulls - 100 total reps Band Pallof Holds - 3x15 sec
A1) Bench Press 45x10 95x5 135x5 185x3 205x3 225x2 245x1 270x2 290x2 310x1 325x1 335x1 - 2 board
B1) Close Grip 2 Board 315x1 295x3
C1) Swiss Angle Bar, JM Press 3x10
D1) Straight Bar Pressdowns 50 total reps
E1) DB Front Raises 3x12
F1) Band Flys 50 total reps
Grip Work A1) CoC #1 - 3 sets
