I’m currently in meet prep for the 2016 XPC Finals at the Arnold Sports Festival on March 5th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comWednesday I was able to get in some final real training for the upper body. Some speed bench with reverse bands, some minor work ups, and then some back work. Basically all the bench press work is done at this point. I had to bump this session up to give my back as much recovery as possible, as on Thursday I'm going to test out some squats and deadlifts and see how things go. Training wise though, not much to report on other than I still decided to bench press flat footed. I'm comfortable with this now, in case I end up needing to use it come meet day.
In terms of rehab, really things are still the same in terms of prescription. I'm not giving this thing a second of the day where I'm doing something to help. Wednesday certainly showed that my work is paying off and that pain is down substantially. I think I'm going to be okay to squat and deadlift moderately on Thursday to get some technique work and just general confidence back. I'll also have a chiropractor appointment that morning as well. Overall pain is about a 2.5/10 give or take. So we're really making improvements.
[youtube=https://www.youtube.com/watch?v=l9LiUqGk7lA]
Items Used in this Training Session Mini Band MAG Grip Blast Straps Light Bands Tsunami Bar
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Reverse Light Band Speed Bench Press 45x10 135x5 - add bands 185x3 225x3 255x3 275x8x3 315x1 345x1 365x1 315x4 - close grip
B1) Incline DB Bench Press 65's x 3 sets of max reps
C1) Seated MAG Grip Cable Rows 3x10
D1) DB Chest Supported Rows 3x10
E1) Tsunami Bar Lat Pulldowns 3x10
F1) Blast Strap Inverted Rows 3 sets of max reps
G1) Band Reverse Pec Dec 4x20
H1) Kneeling Cable Crunch Hold 3x60 sec
REHAB
2, 30 min ice sessions 2, 60 min stim sessions PRI Breathing Drills (3) Extra Foam Rolling and Soft Tissue Work for Glutes, Hams, TFL Reverse Hyper Toe Pushes - 2x20 McGill Big 3 - 2 rounds of 10 each
