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.comMonday's extra little workout was pretty good. Grip training didn't really go as well as I had hoped, as I was 30 pounds off my best single. I felt like I had more than 295 in me, but I didn't feel like it was much so I just opted to shut it down and hit a back down set with about 85 percent and really focus on some good squeezes. The rest of the grip work was just so so. I'm thinking that once I get back into the groove it will continue to go back up, as taking nearly 10 days off to let my hands heal up a bit and be rested for the "grip training cycle" could have maybe been too much rest. We'll see what happens over the course of the 10 weeks, but I really suck at double overhand rack pulls with the power bar. It's the one grip movement I haven't really been able to improve upon for months now. Hopefully that doesn't really mean much and my other grip exercises have more carryover. I guess we'll find out.
Items Used in this Training Session Mini Band
A1) Chaos Bench Press 65x20 85x20 95x20 115x20
B1) Cambered Bar Chest Supported Rows 6x15 - with a 1 sec isometric hold at the top
C1) JM Press 5x20
D1) DOH Rack Pull up to 295x1; 255x10
E1) Coan Deadlift up to 95 x 30 sec per hand
F1) CoC #0.5 3 sets of max hold per hand
