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.comThursday I was back to some speed benching, board work, and accessory work. For this final month of prep, my board work will be with a competition grip, really drilling the two board to work on my final bit of lockout (as this is where I've seemed to have the most trouble). It also let's me handle near my attempts each week progressively, so this week I was able to handle about my opener to the 2 board. I'm also running with some Arnold Presses as these carry over the best for me in terms of shoulder work for my bench. I took extra precaution on my back work to save my lower back, as I know my next squat session is my biggest one of the training cycle, so I want to come in as fresh as possible for that. Overall, a great session and I'm feeling like I'm clicking on all cylinders. A few weeks of some really heavy work, and then it's on cruise control.
[youtube=https://www.youtube.com/watch?v=1q0-c0VAqnk]
Items Used in this Training Session Mini Band Blast Straps
Warm Up DB Bench Press - 55's x3x15 Mini Band Pull Aparts - 4x25 Side Plank Hold off GHR - 3x20 sec/side
A1) Speed Bench, Paused vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 130x10x3 160x6 190x5 - 1 board 210x15 - 2 board
B1) Arnold Press 3x15
C1) Rolling Tricep Ext 3x10-15
D1) Neutral Grip Lat Pulldowns 20, 15, 12
E1) Inverted Rows 3 sets of near failure
F1) Cable Shrugs 3x15
