I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comConsidering I had to squat on Sunday, I took Monday off like I normally do and put my benching on Tuesday. My schedule is a bit backed up, but I'm going to make it work to get back on schedule for next week. This week I have it set up to floor press to give my lower back a bit of a break considering the heavy squat I took two days prior and I know I'll be pulling big over the coming weekend. I also went with a rep effort style of work since I knew my CNS would be pretty burnt up from the squats. I still managed to hit a rep PR on floor press, so this shows my bench press is right where it needs to be. It was nice to not have to arch (although getting off the ground sucks just as bad, haha). Overall a solid training day, and it was good to give my bench a bit of a break. I'll really push the weight on the coming Sunday to see where I am. Majority of the heavy work is almost over. Thank goodness.
[youtube=https://www.youtube.com/watch?v=XAWH5c-lLjM]
Items Used in this Training Session Chains EZ Loaders Mini Band Blast Straps Fat Gripz Grenade Mace Balls
Warm Up DB Bench Press - 55's x3x15 Mini Band Face Pulls - 4x25 Mini Band Side Bends - 3x15/side
A1) Floor Press 45x10 95x5 135x5 185x5 225x8 245x8 270x7
B1) Close Grip Floor Press vs 2 Chains/Side 135x6 165x6 185x2x6
C1) DB Bench Press 90's x 18, 15, 12
D1) Blast Strap Dips 3 sets of near failure
E1) SA Grenade Mace Band Pressdowns 3 sets of near failure
F1) SA Grenade Mace Band Fly 50 total reps per arm
G1) SA Grenade Mace Band Pull Aparts 3x15 per arm G2) SA Grenade Mace Band Side Lateral 3x12 per arm
