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 was drastically better than Tuesday's. After getting some more rest and sleep I was back to feeling pretty good. I got to hit this session pretty heavy for my close grip bench press, and I'm still progressing really well on this. Finished out the session with back work and the usual.
Two weeks down, eight to go.
[youtube=https://www.youtube.com/watch?v=XgWWL-S4tLE]
Items Used in this Training Session Mini Bands EZ Loaders Chains Swiss Bar Meadows Handle Econo Landmine Blast Straps
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Speed Bench Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x5 95x5 115x5 130x8x3
B1) Close Grip Bench Press 135x5 185x5 210x5 240x3 265x8 - PR
C1) Decline Swiss Bar Bench Press 135x8 185x8 205x8 225x8
D1) Wtd Wide Grip Pull Ups 3x8
E1) Neutral Grip Meadows Row 3x10 per arm
F1) Lat Pulldowns 3x12
G1) Inverted Rows 4 sets of near failure
H1) Band Reverse Pec Dec 4x25
I1) Blast Strap Superman Plank Hold 3 sets of max time
