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 rounded out the end of the first week of meet prep and 2015. Overall, it was a pretty good training day! More close grip bench pressing PR's, and speed work was feeling really good as well. The volume will still be cranked for the first 4-5 weeks, and then it will begin to taper off to get the peak to come in right. I didn't do anything too crazy for the new year, just a few beers and watching some college football. Exciting, I know.
Just slowly chugging away. One week down, nine to go.
[youtube=https://www.youtube.com/watch?v=l2mZwsbjQ60]
Items Used in this Training Session
Mini Bands
Light Band
Swiss Bar
Micro Mini Band
Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Speed Bench Press vs Doubled Mini Bands
45x10
45x5 - add bands
75x5
95x5
115x5
130x5x5
B1) Close Grip Bench Press
135x5
195x3
225x3
250x10 - PR
C1) DB Floor Press
65's x 10
75's x 10
85's x 10
90's x 15
D1) Push Ups vs Light Band
5 sets of near failure
E1) Standing Single Arm Cable Row
3x8 per arm
F1) Swiss Bar Bent Over Rows
3x10
G1) Straight Arm Lat Pulldowns
3x12
H1) Band Pull Aparts
5x60
I1) Wtd Plank
3x60 sec