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.
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Sunday called for my heaviest bench press training for prep. The goal was to take something around a third attempt, but to base this off how I was feeling. Given I had pulled a PR deadlift the day prior, I knew coming in it wouldn't likely feel the best, but was hoping to handle around 320. Since implementing the HBCD I've mentioned how my recovery has been tremendously better. Well it carried over nicely, and I felt good enough to give an all-time PR attempt go on bench, and smoked it. Granted the pause was by no means competition length, but I certainly did not bounce the hell out of it. And the way it moved, a good solid pause would have easily been there. I took some PR attempts off boards and kept most of my tricep work pretty heavy. Then I got in some extra volume as I knew it'd be my last real big day to do so and wrapped it up. Now that all the big stuff is out of the way, it's just time to ride the wave into meet day.
Bench Press - 50's x4x12
Mini Band Face Pulls - 100 total reps
Band Pallof Holds - 3x15 sec
A1) Bench Press
335x1 - 2 board
B1) Close Grip 2 Board
C1) Swiss Angle Bar, JM Press
D1) Straight Bar Pressdowns
50 total reps
E1) DB Front Raises
F1) Band Flys
50 total reps
A1) CoC #1 - 3 sets
See my comment. Still trying to figure out the comment back end on the logs. Thanks.
I am drinking the HBCD during my training sessions. Right now I am only taking 30 grams per session because my volume of work isn't that high and I am going to be needing to make weight. As of this comment, I am no longer taking the HBCD to start the cutting process. Once this meet is over, and I get back to steady "off season" training, I will likely go with about 30-50 grams, depending on the training session (more during lower body sessions). This was something I wasn't too sure about, but since implementing it I'm a big believer in what it can do. My overall recovery ability has never been better, and may even consider adding in a 5th day of training in the off season if my body can handle it.