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
Thursday's training session was drastically better than Tuesday's. After getting some more rest and sleep I was back to feeling pretty good. I got to hit this session pretty heavy for my close grip bench press, and I'm still progressing really well on this. Finished out the session with back work and the usual.
Two weeks down, eight to go.
[youtube=https://www.youtube.com/watch?v=XgWWL-S4tLE]
Items Used in this Training Session
Mini Bands
EZ Loaders
Chains
Swiss Bar
Meadows Handle
Econo Landmine
Blast Straps
Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Speed Bench Press vs 2 Chains Per Side
45x10
45x5 - add chains
75x5
95x5
115x5
130x8x3
B1) Close Grip Bench Press
135x5
185x5
210x5
240x3
265x8 - PR
C1) Decline Swiss Bar Bench Press
135x8
185x8
205x8
225x8
D1) Wtd Wide Grip Pull Ups
3x8
E1) Neutral Grip Meadows Row
3x10 per arm
F1) Lat Pulldowns
3x12
G1) Inverted Rows
4 sets of near failure
H1) Band Reverse Pec Dec
4x25
I1) Blast Strap Superman Plank Hold
3 sets of max time