I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Sunday I put in some solid bench press training. The session wasn't too hard, but merely about getting some more weight in my hands. I took my planned opener for a single and it moved incredibly well. It might be a tad light, but I'd much rather go a bit lighter than heavier. I took 315 to a board to get a feel of what a second attempt is going to feel like and this also moved well. It's nice to see that things are clicking on my bench press, especially after the squat/deadlift session I had the day prior. Followed up with some more close grip foam presses against chains, and then hit some volume work to round out the day. Going to finish the week strong before going into the deload.
[youtube=https://www.youtube.com/watch?v=Nc9AEYDk6w8]
Items Used in this Training Session
Chains
EZ Loaders
Mini Band
Warm Up
DB Bench Press - 55's x3x15
Mini Band Face Pulls - 4x25
Overhead Band Side Bends - 3x15/side
A1) Bench Press
45x10
95x5
135x5
185x3
225x2
255x1
275x2
295x1
315x1 - 1 board
B1) Close Grip Foam Board vs 2 Chains/Side
185x8
205x8
215x8
225x8 - PR
C1) DB Bench Press
90's x 20, 18, 18
D1) Overhead Cable Tricep Ext
50 total reps
Immediately followed by
Band Pressdowns
50 total reps
E1) Band Lateral Raises
3x15 per arm
E2) Band Bent Over Rear Delt Fly
3x20 per arm
F1) SA Band Fly
50 total reps per arm