I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comThursday was some speed bench and more board work. I've dropped my boards a bit and am back to speed work with the straight bar. I'm really drilling this leading up to the meet and building up my triceps and slowly ramping this up. When the meet starts to roll around this will let me get some realization of where I am and let my body be used to handling these weights consistently. It really wasn't too terribly hard of a day, just sticking to the plan of attack. I'm happy with where things are, and I can't ask for much more at this point.
[youtube=https://www.youtube.com/watch?v=baQHqo7JyZc]
Warm Up DB Bench Press - 50's x4x12 Micro Band Face Pull - 100 total reps Blast Strap Rotations - 3x12 per side
A1) Speed Bench vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 125x9x3 160x6 190x5 - 1 board 205x4 - 2 board
B1) Arnold Press 3x15
C1) Neutral Grip Lat Pulldowns 3x15
D1) DB Chest Supported Rows 3x12
E1) Spud Strap Cable Shrugs 3x15
F1) DB Rolling Tricep Extensions 3x12
