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 press training was a pretty damn good session. My goal coming in was to establish an opener, and if I was feeling good, try to figure out where a second attempt might be. Based upon how 300 pounds moved, I think this is going to be my opener. It moved well, I had no issues technically, and I felt very comfortable with it. I felt so good in fact, that I figured I would give 320 a go (5 pounds off my meet PR), and see how that felt for a second attempt. Honestly, it's the best that weight has ever moved, and I felt that if I wasn't getting ready for a meet, I would have taken a stab at 335 for a gym PR. But I know the process and steps that I need to take for meet day, so I decided to just stick with the plan. I took 330 to a 1 board to get a feel for a meet PR, and then moved on to my 2 board work for supplemental work. It was just a good training day, and I'm somewhat surprised by that considering I had just shocked my CNS the day before by getting in the knee wraps. I'll take it though, but I'm still ready for my deload that is coming soon.
[youtube=https://www.youtube.com/watch?v=Y9PVbeqwMHA]
Items Used in this Training Session Micro Mini Bands Mini Bands
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 330x1 - 1 board
B1) 2 Board Press 275x3 315x3 345x3 - PR 355x3 - PR
C1) Overhead Press 45x5 95x5 115x5 135x5 165x5 - PR
D1) Skull Crushers vs Micro Mini Bands 15x10 35x10 55x10 75x10
E1) Incline Tate Press 3x15
F1) Band Pressdowns 100 total reps
G1) Band Pull Aparts 300 total reps
H1) Oblique Rotations vs Band off GHR 3x20 per side
