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.comSunday was my heaviest bench press training day of meet prep. Overall I am very pleased with how things went. I'm not sure if I will be taking a stab at 335 on the platform (this will all depend on how squats go and things are feeling), but it's good to know I've been chipping away at this lift very well over the past year and half and it's slowly getting better. Lots of hard work on this day for sure, but I think I'm finally good to go a pretty much dialed in for meet day. I've got some openers to take next weekend, but then it's time to shut it down and begin the rest process. I'm going to slowly start to taper the volume off, but I've got to keep some around for my body to hold strong (I'm not someone that can pull accessory work 2 weeks out...my body just doesn't respond well to that). So the rest of the week will be keeping my volume at a maintenance level, and riding the wave. Closing in on the 350 though, which is a huge milestone I'm gunning for in my career.
[youtube=https://www.youtube.com/watch?v=Q42Z8ORXelA]
Items Used in this Training Session Mini Bands Shoulder Saver
Warm Up DB Bench Press - 2x15 Band Face Pulls - 2x20 Band Pressdowns - 2x20 Band Curls - 2x15
A1) Bench Press 45x10 95x5 135x5 185x3 225x2 255x1 275x1 300x2 320x1 335x1 - PR 345x1 - 1 board
B1) Close Grip Pin Floor Press vs Doubled Mini Bands (pin #3) 45x5 95x5 135x5 165x5 185x5 205x5 - PR 225x1 245x1 - PR
C1) Decline Rolling Tricep Extensions 4x10
D1) Close Grip Bench Press with Shoulder Saver 135 for 3 sets of max reps
E1) Close Grip Push Ups vs Band 3 sets of max reps
F1) Incline Prone Rear Delt Flys 3x20 F2) Incline Prone External Rotations 3x20
G1) Band Side Bends 4x25 per side
