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 was another interesting Saturday. I ended up having to train solo for the first time in quite some time (in terms of benching). I had my normal speed work, close grip benching, and back accessory work on the docket. I was mainly worried about my close grip benching without a spot, because I was feeling pretty good and didn't want to not go for a PR just because I didn't have a spot. Well luckily enough I did hit a rep PR. It wasn't the cleanest set I've had, but given my circumstances, I'll take it. The rest of the session was pretty solid, and it was just a good day's work. I'll be deloading over the weekend to give my body a bit of a break, and then back at it hard on Tuesday for some deadlifts. Hoping the rest pays off!
Four weeks down, six to go.
[youtube=https://www.youtube.com/watch?v=0MQbWr3tg_k]
Items Used in this Training Session
EZ Loaders
Chains
Meadows Handle
Econo Blaster
Tsunami Lat Bar
Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Speed Floor Press vs 2 Chains Per Side
45x10
45x5 - add chains
75x3
95x3
115x3
135x3
160x8x3
B1) Close Grip Bench Press
135x5
175x5
200x3
230x3
255x9 - PR
C1) Single Arm DB Bench Press
55x10
65x10
75x10
90x10 per arm
D1) Wide Grip Pull Ups with 3 sec eccentrics
3 sets of near failure
E1) Meadows Row
3x8 per arm
F1) Bent Over DB Rows
3x10
G1) Tsunami Bar Lat Pulldowns
3x12
H1) Incline Prone Rear Delt Flys
3x20
H2) Incline Prone External Rotations
3x20
I1) Plank Series
30 sec right leg
30 sec left leg
30 sec side plank (each side)
3 sets