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 continuation of the deload. My bench press has been feeling incredibly good, and while I hate to take a deload on it, I know it's only going to help me out in the long run from getting tendonitis and other overuse injuries. I still managed to get in some good blood flow and work the muscles well, just the intensity was drastically dropped. We'll be at the home stretch soon.
Items Used in this Training Session SS Yoke Bar Mini Bands
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) Bench Press 45x10 95x5 135x5 165x5 185x5 205x3x5
B1) Neutral Grip DB Bench Press 3x10
C1) SSB JM Press 3x12
D1) Incline Tate Press 5x30
E1) Band Reverse Pec Dec 3x30
F1) Oblique Rotations off GHR 4x30 sec
