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.com
Thursday'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