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 I got in some really good bench press training. I was having a great day and weights seemed to feel really good. I think having Saturday off of training (something that hasn't happened in a long time for me) really helped give me some extra CNS recovery from Friday's training. But as I mentioned in that post, the lack of that extra day of recovery had my hips bothering me. So it's a give and take I suppose. My bench press just keeps feeling better and better, so I'll keep running with it. It's also a good sign when I can hit a pretty big floor press PR, as I know my bench press will always follow suit. The perks of being a short lifter certainly pays off in that regard.
[youtube=https://www.youtube.com/watch?v=3-eNjzMmuIE]
Items Used in this Training Session El Gordo Fat Bar Chains Mini Bands
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) Bench Press 45x10 95x5 135x5 185x5 205x3 225x3 245x3 265x3 280x2x2
B1) Fat Bar Floor Press 75x5 125x5 165x5 215x5 245x5 275x5 - PR 305x3 - PR
C1) Fat Bar Close Grip Floor Press vs Chains 155x8 155x8 with 1 chains per side 155x8 with 2 chains per side 155x8 with 3 chains per side 155x8 with 4 chains per side
D1) Incline Tate Press 4x10
E1) Decline DB Skull Crushers 4x10
F1) Grenade Band Pressdowns 5x30
G1) Single Arm Band Pull Apart 5x25 per arm
H1) DB Side Bends 4x20 per side
