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 notched in my second to last speed bench session before the meet. Overall I think my bench press is pretty locked in and has made some good improvements with the board work. My accessory was has also slowly improved, but it's slowly been dwindling, and as such many of the things are more about trying to get some solid contractions and just keep the muscles firing and happy.
This was also my final training session involving carbs, so I'll be going low carb from now until after weigh ins to start focus on getting my weight down. I'll probably drop a few pounds and then make a pretty easy water cut. I will have enough energy to take my openers and such over the weekend, and then I'm pretty much on maintenance mode. I train rather well without carbs, but I know when it starts getting close to weigh ins I'll be craving things pretty bad. My body composition is better than ever, so I'm hoping that the cut doesn't surprise me with anything, but based upon how my weight and such has been sitting, I'm right where I've wanted to be, so I'm thinking it's going to be pretty standard for me. Not exactly fun, but not the hardest thing in the word.
[youtube=https://www.youtube.com/watch?v=3ayihcFD0jA]
Items Used in this Training Session Mini Band Blast Straps
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 135x3 160x6x3 190x4 210x3 - 1 board 230x15 - 2 board
B1) Arnold Press 12, 12, 15
C1) Cross Body Tricep Ext 50 total reps per arm
D1) Wide Grip Lat Pulldowns 3x12
E1) DB Chest Supported Rows 3x12
F1) Blast Strap I, Y, T, W 2x5 each letter
