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 my speed benching and board work. Overall a pretty solid day of training. I was still a tad bit sore from Tuesday, so I didn't really push my boards near as hard as I would have liked. I felt my chest beginning to tighten up, so I saved a few reps in the tank. My triceps and shoulders still got some really good work, as well as my usual back work. Everything now is about trying to stay healthy and balanced and keep my lifts moving forward. With only two real weeks of training left, the prep is about rounded up. Ready to get the main work over the weekend rounded out and start to wind down.
[youtube=https://www.youtube.com/watch?v=x9inKDQG2x0]
Items Used in this Training Session Mini Band
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 105x3 130x3 145x8x3 190x6 210x5 - 1 board 225x14 - 2 board
B1) Arnold Press 3x12
C1) Rolling Tricep Ext 3x8-10
D1) Wide Grip Lat Pulldowns 20, 15, 12, 10
E1) Standing Rope Cable Rows 3x12
F1) Face Pulls 3x25
