I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday I deloaded on bench press. I still however pushed my Swiss Bar Floor Press for a top set of 8, as this was still around 70% of my max bench, which isn't too draining. I've just found that my bench press doesn't beat me down that much, but I was just really trying to give my low back, shoulders, and elbows a break and the Swiss Bar fit the bill nicely while I laid on the floor. I decreased the volume a bit, and just from this session and Saturday's I'm feeling much better. By the time Tuesday rolls around when I deadlift, I should be feeling up to par to make a final push for the peaking aspect of the program.
I've also started dieting to get my weight back down, but it's nice to notice that I'm eating about 2000 calories more per week and weighing on average half to a full pound less from last meet prep at this time. So I'll begin to pull a bit of calories this week and see how recovery is and re-evaluate each week as I move forward. But it looks like all the signs say things should go smoothly on this front, which is something that I always like to see.
Items Used in this Training Session Swiss Bar Swiss Angle Bar Mini Bands
Warm Up Band Straight Arm Lat Pulldowns - 1x15 Band Pressdowns - 1x15 Band Face Pulls - 1x15 Band Flys - 1x15 Band Rows - 1x15 Band Curls - 1x15 Push Ups - 1x15
A1) Bench Press 45x10 95x5 135x5 185x3 205x2 225x3x3
B1) Swiss Bar Floor Press 45x8 95x8 135x8 165x8 195x8 225x8 235x8 - PR
C1) Swiss Angle Bar Skull Crushers 45x10 75x10 95x10 105x10 105x8
D1) High Incline Tate Press 4x12
E1) Cable Pressdowns 5x20
F1) Band Reverse Pec Dec 3x20
G1) Standing Band Oblique Rotations 5x25 per side
