I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, 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 my final real training session before the meet. I'll have a few days that are deload in nature to get some blood flowing and stay loose, but the work is finally over. Overall, I was rather pleased with this session, except for the miss I had with the second rep on 285 vs the mini bands. But, I'm not really too bummed about it. I took a stab at a pretty big PR, and being low carb for a week and getting my weight down, I should have expected that is was probably too good to be true. Live and learn I suppose. It was still a PR single, and the fact that I can nearly hit my opener with doubled mini bands on, ensures me that I've got quite a bit more in me on my bench press than I probably think I do. Based upon where I stalled, it was probably around 315-325 in weight, which is basically PR territory for me...for a double. Oh well. Like I said, I can deal with it. The rest of my accessory work was pretty light to start getting the recovery process going and just making sure I get some quality muscle contractions. Time to rest up, make weight, hit some PR's, and go have some fun!
[youtube=https://www.youtube.com/watch?v=ULpnASi7q2g]
Items Used in this Training Session Mini Band
Warm Up DB Bench Press - 55's x3x15 Mini Band Pull Aparts - 4x25 Side Plank Hold off GHR - 3x20 sec/side
A1) Speed Bench, Paused vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 105x3 125x3 145x8x3 185x2 225x2 255x2 285x1 - missed 2nd
B1) Band Pressdowns 50 reps with no rest
C1) Lat Pulldowns 20, 20, 20, 15
D1) DB Chest Supported Rows 3x12
E1) DeFranco Pull Aparts 3 sets of near failure
