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 just a so-so day. I was training completely solo, and after the heavy week I have had, I was beginning to feel a bit drained. I just knew that it wasn't probably going to be the best training session, but yet it wasn't a bad one by any means. Since I was solo, I had to hit my bench work without a spot or lift off, so things were just not as ideal as I would have hoped. All in all though, I got in, got the work done, and ready for a rest day on Friday. Not a crazy week of training, but still taking some decently heavy weights. Big bench day on Sunday though, so I've got to be geared up for that.
Seven weeks down, three to go.
[youtube=https://www.youtube.com/watch?v=Rdav82a2Dng]
Items Used in this Training Session Chains EZ Loaders Tsunami Bar Mini Band
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Speed Bench Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 130x8x3
B1) Close Grip Bench Press 135x5 185x5 205x3 230x3 260x7
C1) Incline DB Bench Press 55's x 10 65's x 8 75's x 8 90's x 2x10; 1x13
D1) Wtd Wide Grip Pull Ups +30 x 3x10
E1) Cambered Bar Chest Supported Rows 3x12
F1) DB Rows 3x12 per arm
G1) Tsunami Bar Straight Arm Lat Pulldowns 3x12
H1) Band Face Pulls 5x30
I1) Plank Hold off GHR 3x60 sec
