I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Thursday was some speed bench and more board work. I've dropped my boards a bit and am back to speed work with the straight bar. I'm really drilling this leading up to the meet and building up my triceps and slowly ramping this up. When the meet starts to roll around this will let me get some realization of where I am and let my body be used to handling these weights consistently. It really wasn't too terribly hard of a day, just sticking to the plan of attack. I'm happy with where things are, and I can't ask for much more at this point.
[youtube=https://www.youtube.com/watch?v=baQHqo7JyZc]
Warm Up
DB Bench Press - 50's x4x12
Micro Band Face Pull - 100 total reps
Blast Strap Rotations - 3x12 per side
A1) Speed Bench vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
125x9x3
160x6
190x5 - 1 board
205x4 - 2 board
B1) Arnold Press
3x15
C1) Neutral Grip Lat Pulldowns
3x15
D1) DB Chest Supported Rows
3x12
E1) Spud Strap Cable Shrugs
3x15
F1) DB Rolling Tricep Extensions
3x12