I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Thursday I got in some solid bench work and fluff and buff. I'm overall pleased with today's session, but I missed my first rep in nearly 6 months in training. This is something I pride myself in, as missed reps never lead to getting stronger. It's great to strain and struggle, but man I hate missing lifts. Luckily, this one wasn't too bad and a minor technical issue (something I can come back and clean up). However, I still managed to PR, so I guess I got to take the positives away. Anyways, things are looking good for the meet. And hey, what do you know...my raw work is getting stronger despite training in gear. Something to think about.
[youtube=https://www.youtube.com/watch?v=yCDrBBRmz88]
Warm Up
DB Bench Press - 50's x4x12
Micro Band Pull Aparts - 100 total reps
Band Pallof Holds - 3x15 sec per side
A1) Speed Bench vs Chains
45x10
45x5 - add 2 chains per side
75x3
95x3
115x3
135x3
160x6x3
195x5
225x3
250x6
B1) Arnold Press
3x12
C1) Seated Cable Rows, neutral grip
5x10-15 + massive drop set
D1) Swiss Grip Bar, Rolling JM Press
3x12
D2) Band Pressdowns
3 sets of failure
E1) Incline Serrano Press
3x15
E2) Rear Delt Fly
3x15