I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday's bench press work was just a tad less than last week. I still needed to handle my opener and all my attempts, just things were handled with different "methods" (aaalll the methods). I've just found that I need to keep the heavier weights in my hands longer with the bench press, which is why I take my heaviest bench at about 3 weeks out, and then again with reverse bands two weeks out. I still will need to take a moderately heavy double or triple on Thursday, but it doesn't have to be all out, just enough to keep some solid weights in my hands. Otherwise, things moved very quickly and smoothly, and my bench press is still showing some very promising work. It's just about staying healthy and getting in just enough work from this point on that I don't get stale or stiff. Which with my "volume monster" approach, should not be much of an issue.
[youtube=https://www.youtube.com/watch?v=-Q7mcLU-N8U]
Items Used in this Training Session Micro Mini Bands Swiss Angle Bar Mini Band
Warm Up Band Straight Arm Lat Pulldowns - 1x15 Band Pressdowns - 1x15 Band Face Pulls - 1x15 Band Flys - 1x15 Band Rows - 1x15 Band Curls - 1x15 Push Ups - 1x15
A1) Bench Press 45x10 95x5 135x5 185x3 225x2 255x1 285x1 300x1 320x1 - add reverse micro bands 335x1 - add foam board
B1) Swiss Angle Bar JM Press 45x10 75x10 95x10 115x10 125x10
C1) Rolling Tricep Extensions 4x10
D1) Band Pressdowns 200 total reps
E1) Band Pull Aparts 300 total reps
F1) Standing Cable Crunches 4x20
