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.comSunday marked my final heavy bench press day of meet prep. Given all the stuff I've been through, I'm glad it's over. I'm very pleased with how my bench press is feeling, and feel that this lift has made the most improvement. I really think that doing a multi-ply bench only meet did more for my bench press than any single thing. I technically had to get so much better during that time, that it all carried over really well to my raw work. I know that probably will surprise most of the raw lifters that read my log, but that's really the only thing that saw a drastic change from the XPC's til now. Anyways, the main work is now down and it's time for just two more speed days. They're not easy, but at least I know the main work is behind me.
[youtube=https://www.youtube.com/watch?v=JBwoGILbFpI]
Items Used in this Training Session EZ Loaders Mini Band Shoulder Saver
Warm Up DB Bench Press - 55's x3x15 Mini Band Face Pulls - 4x25 Mini Band Side Bends - 3x15/side
A1) Bench Press 45x10 95x5 135x5 185x3 225x2 255x1 275x1 295x1 315x1 335x1 - Shoulder Saver
B1) DB Bench Press 90's x 20, 16, 15
C1) Band Pressdowns 3 sets of near failure C2) Fat Bar Curls 3 sets of near failure
D1) SA Band Fly 50 total reps per arm D2) SA Rear Delt Band Fly 3x20 per arm
