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 was the final day of some work before a deload, and it was a good speed bench day followed by a solid work up with a close grip. This has been a good indication of where my bench press is, and it looks like I'm going to see some good things moving forward. My body has been looking forward to the deload to give my CNS a bit of a break, before one more big push before the meet. I'm happy to report I'm not having any issues, but I know that the break will certainly help keep me fresh and get ready for the next month ahead.
6 MORE WEEKS.
[youtube=https://www.youtube.com/watch?v=4ZhV-uYAx-Q]
Items Used in this Training Session Mini Band Meadows Handle Econo Core Blaster
Warm Up DB Bench Press - 55's x3x15 Mini Band Pull Aparts - 4x25 Side Plank Hold off GHR - 3x20 sec/side
Grip Work A1) Plate Pinch Deadlift - 125x1, 105x5, 92.5x8 B1) CoC #1 Holds - 3x20 sec per hand C1) Plate Pinky Pinches - 3x20 sec per hand
A1) Speed Bench, Paused vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 105x3 135x3 160x4x3
B1) Close Grip Bench Press vs Doubled Mini Bands 160x5 185x5 205x5 225x4
C1) DB Overhead Press 55's x 18, 15, 14
D1) DB Skulls 3x12
E1) Wtd Wide Grip Pull Ups 3 sets of near failure + drop set
F1) Meadows Rows 3x20 per arm
G1) Meadows Shrugs 20, 15, 12 per arm
