I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
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Thursday was a pretty quick training day. Some more speed work, wide grip pressing, and back. I'm getting a bit more comfortable with the wide grip bench pressing now, but it still doesn't feel great...that's probably because I still suck at it (hence why I'm doing it). But it's seeing progress, and I do love how short my stroke is. I would love to be able to move out to a grip this width, but I just think for longevity purposes it's probably not in my best interest. Some great back work was in store, and I got a great lat and trap pump by keeping the rest pretty low. Not really much else to report on at this moment. Training is feeling good, my nutrition is on point, and my sleep is just about average (this should improve after the weekend after I get some projects finished up). Can't complain with another week down. Crazy that I'll be competing in like 10 days. Doesn't feel like it since I'm not even going to change anything and just walk in and hit 50% or something. Eh, oh well. Sites are on the big picture..WPC WORLDS!
[youtube=https://www.youtube.com/watch?v=R37N2SqDRqE]
Items Used in this Training Session
Chains
Monster Mini Band
Econo Core Blaster
Meadows Handle
Long Ab Strap
Mini Band
Warm Up
Band Straight Arm Lat Pulldowns - 1x15
Band Pressdowns - 1x15
Band Face Pulls - 1x15
Band Flys - 1x15
Band Rows - 1x15
Band Curls - 1x15
Push Ups - 1x15
A1) Speed Floor Press vs 2 Chains Per Side
45x10
45x5 - add chains
75x3
95x3
115x3
130x8x3
B1) Wide Grip Bench Press
135x5
190x3
215x3
245x12 - PR
C1) High Incline DB Bench Press
55's x 12
75's x 12
90's x 15
D1) Pull Ups vs Band
2x8
1x15
E1) Meadows Rows
3x8 per arm
F1) Reverse Hyper Rows with Spud Strap
3x10
G1) Neutral Grip Lat Pulldowns
3x12
H1) Single Arm Band Pull Apart
4x25 per arm
I1) Superman Plank
3 sets of max time