After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.

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Thursday was another dynamic effort upper day that was solo. With that said, I opted to still keep my close grip work up set to the bare minimum to get me a PR. I was a bit bummed, because I felt that I was definitely good for so much more that day, but I just need to remember to continue to train smart at this point and not get greedy for my PR's, not matter how big or small they are.

This puts an end to my accumulation phase, and I now will have a minor deload over the weekend where I step back from some of the intensities and let my body get a bit of a break before making one big push in to World's. I'm healthy and feeling good, but this is more of a preventative measure so that I can come in and hit some good deadlifts on Tuesday and have  good strong couple of weekends of training. The meet is now going to be here before I know it.

[youtube=https://www.youtube.com/watch?v=ZkZ2tQht6Yc]

Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands

Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15

A1) Speed Bench Press vs Doubled Mini Bands
55x10
55x5 - add bands
85x3
105x3
125x3
145x3
165x4x3

B1) Close Grip Bench Press vs Doubled Mini Bands
180x4
195x8 - PR

C1) Slight Incline DB Bench Press
75's x 3 sets, max reps (20, 20, 20)

D1) Wtd Neutral Grip Pull Ups
4 sets, max reps (+20 pounds)

E1) DB Rows
3x12

F1) Reverse Grip Lat Pulldowns
3x12

G1) Straight Arm Lat Pulldowns
3x12

H1) Band Face Pulls
4x30
H2) Band Pallof Hold
3x30 sec per side