I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comThursday rounded out my last main session of training before the meet. I'll have a few days left to keep some blood flow around and try to stay lose, but the main work has been put in and it's time to rest up and get ready for meet day. This go around I'm not having to worry about cutting, which is a nice little break. I don't mind cutting, but it's made the week tremendously easier on me. Time to chill out and begin preparing mentally.
[youtube=https://www.youtube.com/watch?v=CRgkUPnDKXY]
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 100 total reps Band Pallof Holds - 3x15 sec per side
A1) Speed Bench vs Chains 45x10 45x5 - add 2 chains per side 75x3 95x3 115x3 135x10x3
B1) Close Grip 2 Board vs Chains 135x5 - add 2 more chains per side 165x5 185x5 205x5
C1) Bench Press vs Chains 135x3x15
D1) Lat Pulldowns 5x10-15
E1) EZ Bar Skull Crushers vs Micro Band 5x15
F1) Hammer Curls 3x20 F2) DB Windmill Lateral Raises 3x20
