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 called for my extra little session, this time with the lovely Hannah. It's been nice having her back for the holidays, but I know she'll be going back rather soon. I just knocked out a lot of blood flow work and kept things moving along pretty quickly. Grip seems to be improving slightly, so that's also a great thing to notice. I really hate the rolling thunder, and with my tiny ass hands, any progress (even a 2.5 lb PR) is huge for me. I'm hoping the decreasing heavy deadlifting frequency also let's my hands be able to handle more training and recovery wise since I won't have the heavy weights in my hands week in and week out. I guess we'll see next week.
Items Used in this Training Session EZ Loaders Chains Fat Gripz
A1) Bench Press vs Chains 45x20 45x20 with 1 chain per side 45x20 with 2 chains per side 45x20 with 3 chains per side 45x20 with 4 chains per side 45x20 with 5 chains per side
B1) Seated Wide Grip Cable Rows 6x20
C1) Push Ups 100 total reps
D1) DB Curls no clue, but about 8 sets of 15 (I did this in between Hannah's working sets)
E1) Rolling Thunder R - 100x1; 85x8 L - 97.5x1; 82.5x6
F1) Single Arm Fat Grip Pull Up Hang 2 sets of max hold per hand
G1) Hex DB Hold 2 sets of max time with 30 pounds
