I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comThursday was my final real day of training. I've got a few tune up days left, but they are very minor. I had some sped work and then worked up to a heavy double against the mini bands. This was certainly a PR, and I'm glad where my strength is on this lift. It's been a great training cycle for my bench press, so I'm going to have to remember a few things with what I did as it's never felt better. I then just hit some back and tricep work and got out. Really wasn't looking to do too much after benching other than just keep my elbows and shoulders happy and healthy. It's been a good meet prep, now it's just time to really focus on making weight and being ready on meet day.
[youtube=https://www.youtube.com/watch?v=_zWclZr073U]
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 100 total reps Blast Strap Pallof Holds - 3x12 sec per side
A1) Speed Bench vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 135x3 155x4x3 185x2 225x2 245x2 275x2
B1) Tsunami Bar Lat Pulldown 3x12
C1) Blast Strap Inverted Rows 3 sets
D1) Cable Face Pulls w/ Spud Strap 3x20
E1) Band Pressdowns 50 reps as fast as possible
