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 training session rounded out the end of the first week of meet prep and 2015. Overall, it was a pretty good training day! More close grip bench pressing PR's, and speed work was feeling really good as well. The volume will still be cranked for the first 4-5 weeks, and then it will begin to taper off to get the peak to come in right. I didn't do anything too crazy for the new year, just a few beers and watching some college football. Exciting, I know.
Just slowly chugging away. One week down, nine to go.
[youtube=https://www.youtube.com/watch?v=l2mZwsbjQ60]
Items Used in this Training Session Mini Bands Light Band Swiss Bar Micro Mini Band
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 75x5 95x5 115x5 130x5x5
B1) Close Grip Bench Press 135x5 195x3 225x3 250x10 - PR
C1) DB Floor Press 65's x 10 75's x 10 85's x 10 90's x 15
D1) Push Ups vs Light Band 5 sets of near failure
E1) Standing Single Arm Cable Row 3x8 per arm
F1) Swiss Bar Bent Over Rows 3x10
G1) Straight Arm Lat Pulldowns 3x12
H1) Band Pull Aparts 5x60
I1) Wtd Plank 3x60 sec
