I’m currently in meet prep for the 2016 XPC Finals at the Arnold Sports Festival on March 5th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comThursday's speed bench session was about middle of the road for me. I had yet another super long day, and was constantly on the move and go. I think had I been a bit more fresh, my close grip bench pressing would have been a little cleaner, but I'll take it for the day. Starting next week, we're going to see the amount of work start to drop as I get ready to peak to go into the meet. I'll be kicking that off at Elitefts on Saturday. Time to load up on food for the next few days, and pray my body makes it out alive. I always tend to get the most beat up after weeks seven and eight, so I'm going to do everything I can to make sure I come in strong, yet healthy.
Six weeks down, four to go.
[youtube=https://www.youtube.com/watch?v=yiXcECk45Oo]
Items Used in this Training Session Mini Bands Econo Blaster Blast Straps
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 130x8x3
B1) Close Grip Bench Press 135x5 190x5 220x5 245x11 - PR
C1) Arnold Press 25's x 12 45's x 8 55's x 8 65's x 6
D1) Landmine Bent Over Rows sets of 10 up to 55 pounds added for 10 reps
E1) Landmine Rows 3x10
F1) Wtd Inverted Rows 3x10
G1) Lat Pulldowns 3x12
H1) DB Pull Overs 3x15
I1) Single Arm, Side Lying Rear Delt Raises 4x25 per arm
I1) Buzz Saw Plank 3x60 sec
