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.com

Wednesday 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