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 cycle of the speed bench with the boards. I made some good improvement on my 3 board work with a close grip during this span, so next week it's time to put it to test as I work up without the boards. This has done a great job of building up my final lockout strength and help me keep some good weights in my hands twice a week (which my bench press benefits from, greatly). The rest of the work was just more blood flood and keeping my upper back strength up. My shoulder strength has also improved over this span, and I think that's going to benefit me for the coming weeks. It's great to see noticeable improvement since the start of prep on all this!
7 MORE WEEKS.
[youtube=https://www.youtube.com/watch?v=ZHAEgodgP1k]
Items Used in this Training Session Mini Band
Warm Up DB Bench Press - 55's x3x15 Mini Band Pull Aparts - 4x25 Wtd Side Plank - 3x20 sec/side
Grip Work A1) Rolling Thunder- L/97.5x1, 82.5x8, 72.5x10; R/102.5x1, 85x7, 75x10 B1) Fat Grip Finger Rolls - 3x10 per hand
A1) Speed Bench, Paused vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 105x3 135x3 160x6x3
B1) Close Grip Board Work vs Doubled Mini Bands 175x4 - 1bd 185x3 - 2bd 210x14 - 3bd PR
C1) DB Overhead Press 55's x 3x15
D1) DB Skulls 3x15
E1) Wtd Wide Grip Pull Ups 3 sets of near failure + drop set
F1) DB Chest Supported Row 3x15
G1) Cable Shrugs 3x20
