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 a good one despite me having a super long day with clients and work. Just an overall great session, good work, and things felt pretty good. I can probably associate this with the deload from the weekend (even though I was tired). I hit a great close grip bench press PR, and this just continues to get better from week to week. Back work is still pretty high on volume, and probably will be until about the two weeks out point. I've found my back recovers better than any other body part, so I'm going to continue to push this as much as I can (so long as my other lifts are suffering).
Five weeks down, five to go.
[youtube=https://www.youtube.com/watch?v=7MdGdeAaN34]
Items Used in this Training Session Swiss Bar Mini Bands Econo Blaster
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Swiss Bar Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x8x3
B1) Close Grip Bench Press 135x5 185x5 215x5 240x3 270x6 - PR
C1) DB Bench Press 55's x 8 65's x 8 90's x 8 115's x 8
D1) Wtd Chin Ups sets of 10 up to 55 pounds added for 10 reps
E1) Landmine Rows 3x10
F1) DB Chest Supported Rows 3x12
G1) Band Straight Arm Lat Pulldowns 3x15 G2) Seated Cable Rows 3x15
H1) Bent Over Band Rear Delt Flys 3x20 H2) Band Face Pulls 3x30
I1) Wtd Plank 3x60 sec
