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
Sunday was the final day of upper body training before the meet. It was just a light day of keeping some technique around and then pumping up with some blood flow. It was a really quick day and I'm feeling good. I feel like with the way the bar speed was and just being overall relaxed for this meet that I'm in a good driver seat for meet day. I've got one more day left for some lower body work where again I'll keep things pretty light and then nothing but rest until meet day.
Warm Up
DB Bench Press - 50's x4x12
Mini Band Face Pulls - 100 total reps
Side Plank - 3x20 sec per side
A1) Bench Press
45x10
95x5
135x5
185x5
225x3x5
B1) Blast Strap Push Ups
3 sets of near failure
C1) Blast Strap Inverted Rows
5 sets of near failure
D1) Band Pressdowns
100 total reps in as little time as possible
E1) Band Hammer Curls
3 sets of near failure
E2) Band Pull Aparts
3x33