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 morning I drove over to Elitefts to get some more help in the bench shirt. This is my second to last session in the shirt, and my planned heaviest session in it. I seemed to have no issue in the shirt and things were going well all day.
Dave, Ted, Todd, and Molly did and excellent job of helping me out and working out some minor things. We've really found out I need to work on setting up closer to the bench/spotter, as I'm giving too much distance for the lift off to go wrong. Once I dialed that in, things did feel much easier and smoother. Dave has also noticed a minor issue I'm having on my press, but at this point it's really too late to make any big adjustments. He said he'd like to me maybe stay around in the shirt a little bit longer after the meet to see if we can get that dialed in and fixed, but I guess I'll take that as it comes.
The supplemental work has kind of dropped off, and I'm now just basically hitting blood flow work and accessory work after the shirt work, and I'll keep doing this the following week as well. Next week I'll be back in the shirt one more time, but with much less weight and just making sure things are dialed in technically. The big work is over, so now I just have to not screw anything up.
[youtube=https://www.youtube.com/watch?v=Vm1WwJle24s]
Warm Up
Mini Band Face Pulls - 100 total reps
A1) Bench Press
45x10
95x5
135x5
185x3
225x3
255x2
275x1
295x1
315x3 (air board) - add Metal Jack
345x1 (touch)
375x1 (touch)
395x1 (touch)
425x1 (touch)
B1) DB Bench Press w/ Twist
3x15
C1) Chest Supported Row
5x15
D1) Tri Bell Cable Pressdowns
4 sets of near failure, descending weight
D2) Cable Curls
3 sets of near failure, descending weight
E1) Machine Pec Flys
3x20
E2) Reverse Pec Dec
5x20