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 took a bit of a back seat this week. I still pushed things a bit, but not nearly as hard considering I had just squatted pretty damn heavy the day prior. I ran with the reverse mini band pressing to still use a straight bar and keep some weight in my hands, but to take a little bit of pressure off my shoulders and also get in a bit more volume. Next week, I'll be pushing my bench press pretty hard. I then ran with the cambered bar and chains to work on my time under tension and more volume. At this point I was pretty fatigued, but still was able to work on some weak areas. Then just accessory work for triceps and rear delts and was done. It was nice to not have to worry about hitting anything big this week on bench press. Tuesday I'll be in the saddle taking my heaviest pulls for the meet. Peaking is going to drain me, but after next weekend, I'll be on cruise mode.
[youtube=https://www.youtube.com/watch?v=JA4j--y0j3Y]
Items Used in this Training Session Mini Bands EZ Loaders Chains SS Yoke Bar
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) Reverse Mini Band Bench Press 45x10 95x5 - add bands 135x5 185x5 225x5 255x5 275x5 295x5 305x5 315x4
B1) Cambered Bar 1 Board Bench Press vs 2 Chains Per Side 135x6 185x6 205x6 225x6 - PR 205x6
C1) SSB JM Press 65x8 115x8 135x8 155x8 165x8 175x8 185x8
D1) Incline Tate Press 3x15
E1) Band Pressdowns 4x40
F1) Seated Bent Over Rear Delt Raises 5x20
G1) Standing Band Crunches 3x20
