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 was another interesting Saturday. I ended up having to train solo for the first time in quite some time (in terms of benching). I had my normal speed work, close grip benching, and back accessory work on the docket. I was mainly worried about my close grip benching without a spot, because I was feeling pretty good and didn't want to not go for a PR just because I didn't have a spot. Well luckily enough I did hit a rep PR. It wasn't the cleanest set I've had, but given my circumstances, I'll take it. The rest of the session was pretty solid, and it was just a good day's work. I'll be deloading over the weekend to give my body a bit of a break, and then back at it hard on Tuesday for some deadlifts. Hoping the rest pays off!
Four weeks down, six to go.
[youtube=https://www.youtube.com/watch?v=0MQbWr3tg_k]
Items Used in this Training Session EZ Loaders Chains Meadows Handle Econo Blaster Tsunami Lat Bar
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Speed Floor Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 135x3 160x8x3
B1) Close Grip Bench Press 135x5 175x5 200x3 230x3 255x9 - PR
C1) Single Arm DB Bench Press 55x10 65x10 75x10 90x10 per arm
D1) Wide Grip Pull Ups with 3 sec eccentrics 3 sets of near failure
E1) Meadows Row 3x8 per arm
F1) Bent Over DB Rows 3x10
G1) Tsunami Bar Lat Pulldowns 3x12
H1) Incline Prone Rear Delt Flys 3x20 H2) Incline Prone External Rotations 3x20
I1) Plank Series 30 sec right leg 30 sec left leg 30 sec side plank (each side) 3 sets
