I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comThursday's bench training went pretty well. After a bit of the hard week, I was still a little beat up, but it was good to get my mind off things and finally really get back to training. I'm knocking off some of my supplemental work on bench to begin to ramp up for the meet. Really feeling good at this point, and just dial things in a bit with the shirt a little more and get some numbers up on the board!
[youtube=https://www.youtube.com/watch?v=scs8U396Jz4]
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 100 total reps Half Kneeling Band Lifts - 3x12 per side
A1) Speed Bench vs Chains 45x10 45x5 - add 2 chains per side 75x3 95x3 125x3 145x8x3
B1) Close Grip 1 Board vs Chains 170x5 190x3 215x10
C1) High Incline DB Bench 3x15
D1) Chest Supported Swiss Bar Row 5x10-15
E1) Straight Bar Cable Pressdowns 4x15 E2) Barbell Sleeve Rear Delt Raise 3x20 per arm
