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 was my first day of prep for some max effort pressing! I'm running a similar style as my squat and taking my competition lift first thing in the session to get reacquainted to the movement and slowly build up each week to get ready for the meet. I'm hitting my supplemental work hard to keep pushing my strength while staying healthy. Lots of tricep work and even some overhead pressing today (which I was able to PR on without even training it directly!), so things were certainly a good mix up and fun. Based upon on the weights are feeling, things are clicking and feeling good from the start. I'm ready to see how my deadlift is feeling on Tuesday with how everything else is going. Just gotta keep chipping away!
[youtube=https://www.youtube.com/watch?v=A6oB9vBfkRQ]
Items Used in this Training Session El Gordo Fat Bar Light 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 185x5 205x3 225x3 255x4 270x2x3
B1) Fat Bar Reverse Light Band Bench Press 165x5 215x5 255x5 305x3 325x3 345x3 355x3 - PR
C1) Overhead Press 45x8 95x8 115x8 135x8 155x8 - PR
D1) Skull Crushers vs Mini Bands 15x10 35x10 45x10 55x10 65x10
E1) Tate Press 3x15
F1) Rolling Tricep Extensions 100 total reps
G1) Side Lying Rear Delt Raise 4x25 per arm
H1) Cable Side Bends 5x20 per side
