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.comSunday's bench pressing went pretty well. My opener and second attempts (planned) are feeling pretty solid. My supplemental movement, benching against monster mini bands, felt good, but I just couldn't get the third rep on my 250. I'm not terribly beat up about it, and it really help me confirm where I tend to have issues (about 2-3 inches off the chest). I just continued to blast my triceps and hope that I can continue to improve upon that area before the meet. But given the amount of band tension on the bar, I've got to be very satisfied where things are.
[youtube=https://www.youtube.com/watch?v=18BM0DZyEXs]
Items Used in this Training Session Micro Mini Bands Monster Mini Bands Shoulder Saver
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) Bench Press 45x10 95x5 135x5 185x3 225x2 255x1 275x1 300x1 320x1 - 1 board
B1) Bench Press vs Doubled Monster Mini Bands 135x5 185x3 205x3 225x3 250x2 - missed 3rd rep
C1) Close Grip Bench Press with Shoulder Saver 185x10 215x10 235x3x10
D1) DB Skull Crushers 4x10
E1) Tate Press 3x15
F1) Rolling Tricep Extensions 100 total reps
G1) Lying Band Pull Aparts 300 total reps
H1) Oblique Crunches off GHR 3x20 per side
