I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
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Thursday was a pretty decent training day. It was a long, jammed packed week trying to cram everything I had into a few days, so sleep wasn't near as good as I would have liked. Benching still felt pretty good, but I think I could have had a better day. The wide grip pressing is still going good, and I'm making some progress, so that's certainly good. Lots of back work, and that wrapped up the day. APF state meet over the weekend, then focusing on getting ready for Nationals!
[youtube=https://www.youtube.com/watch?v=XLW0wz566fw]
Items Used in this Training Session
Mini Bands
Swiss Bar
MAG Grip
Micro Mini Band
Warm Up
Band Straight Arm Lat Pulldowns - 1x15
Band Pressdowns - 1x15
Band Face Pulls - 1x15
Band Flys - 1x15
Band Rows - 1x15
Band Curls - 1x15
Push Ups - 1x15
A1) Speed Bench Press vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
130x8x3
B1) Wide Grip Bench Press
175x5
205x5
230x3
255x11 - PR
C1) Floor Press
135x8
185x8
225x8
245x8
D1) DB Chest Supported Rows
3x10
E1) Swiss Bar Bent Over Rows
4x10
F1) MAG Grip Cable Rows
4x10
G1) Inverted Rows
4 sets
H1) Band Pull Aparts
300 total reps
I1) Oblique Twists off GHR
3x30 sec