I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger 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.comSunday called for more bench pressing, and a pretty decent day. My bench press wasn't the most technical thing I've had in a while, but the weights felt like and good. Just need to clean up my technique off the chest and staying strong on the descent. The Swiss Bar definitely got the best of me going against the doubled mini bands. I still managed to PR, hitting more weight than I do with a regular grip, so there is progress being made still. Getting stronger with this bar always means I'm making good strides forward. It was nice to keep my shoulders healthy and happy as well. Lots of tricep work to follow, and that was it. Just got to keep punching the clock and working one day at a time on things.
[youtube=https://www.youtube.com/watch?v=ZT7lnv8zgYA]
Items Used in this Training Session Mini Bands Swiss Bar Chains El Gordo Fat Bar SS Yoke Bar
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 260x4 275x2x3
B1) Wide Grip Swiss Bar Bench Press vs Doubled Mini Bands 45x10 - add bands 95x5 135x3 165x3 185x3 205x3 225x3 - PR
C1) Close Grip Fat Bar Floor Press vs 4.5 Chains Per Side 75x8 75x8 - add 2 chains per side 75x8 - add 2.5 chains per side 105x8 135x8 - PR
D1) SSB JM Press 3x10
E1) Close Grip Push Ups vs Band 4 sets, max reps
F1) Incline Tate Press 100 total reps
G1) Close Grip Chaos Bench Press Iso Hold at Chest 3x60 sec
H1) Oblique Crunches off GHR 3x20 per side
