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
After the long weekend coaching and handling I made it back Saturday night to my place. I crashed, and hard. I didn't even bother to set and alarm as I wanted to get as much rest as I possibly could to be ready for the bench training I had planned. Needless to say, I think my sleep helped me get through this session. Things felt a bit heavy from the get go, but I was still able to get all my desired work in at the weights I wanted. This makes me feel pretty good about my attempt selection for meet day. My 1 board work wasn't exactly how I had hoped it to go, but I still moved the weight. I then just took the time to really hammer my accessory work and get my blood flow work done. I definitely needed it after the meet. My hands were fried from wrapping knees all freaking weekend long.
[youtube=https://www.youtube.com/watch?v=ySMDob1RBZw]
Items Used in this Training Session
Chains
EZ Loaders
Mini Band
Warm Up
DB Bench Press - 55's x3x15
Mini Band Face Pulls - 4x25
Mini Band Side Bends - 3x15/side
A1) Bench Press
45x10
95x5
135x5
185x3
225x2
255x1
275x1
295x2
315x1
330x2 - 1 board
B1) Close Grip Foam Board vs 2 Chains/Side
205x5
225x5
245x5
225x6
C1) JM Press vs Short Mini Band
135x10
145x10
155x10
D1) V Bar Pressdowns
50 total reps
E1) Cross Body DB Rear Delt Fly
3x15 per arm
E2) SA Seated DB Front Raise
3x15 per arm
F1) SA Band Fly
50 total reps per arm