I’m currently in meet prep for the 2016 XPC Finals at the Arnold Sports Festival on March 5th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comThursday's training session was a bit better than last week's. Some good improvement on my close grip bench press again, and just some more back work. I did find that I suck at wide grip floor pressing. This is certainly something that I need more work on. It's a bit late now at this point in prep, but I at least know moving forward it's a weakness that needs addressed. Regardless, a good training day, and we're closing in on meet day faster than it seems. Just a few more training sessions left to go.
Eight weeks down, two to go.
[youtube=https://www.youtube.com/watch?v=oX-DMlb4P7Y]
Items Used in this Training Session Mini Bands MAG Grip Blast Straps
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Buffalo Bar Speed Bench Press vs Doubled Mini Bands 55x10 55x5 - add chains 75x3 95x3 115x3 130x8x3
B1) Close Grip Bench Press 135x5 185x5 220x5 245x3 275x5 - PR
C1) Wide Grip Floor Press 135x8 185x8 225x8 255x7 - PR
D1) Pull Ups 3 sets of max reps
E1) Bent Over Rows 3x10
F1) Standing MAG Grip Cable Rows 3x10
G1) Blast Strap Inverted Rows 3 sets of max reps
H1) Band Pull Apart Super Series 2 sets
I1) Side Plank off GHR 3x30 sec per side
