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 a bit of an interesting day. After my typical morning clients, I came home and had my typical eggs and breakfast. Later, about 2 hours later, I started to get a weird like sickness and was making way too many bathroom visits. I basically shut myself down for the rest of the day and was thinking that I'd need to put training off until Friday. I managed to fall asleep and get a nap in, and eventually everything settled down. I decided to give training a shot, and if it wasn't going to happen, just give up for the day and come back on Friday. Luckily enough I think whatever I had, was in and out. In hindsight, I think one of my eggs might have been bad (I get them locally from a neighbor...I literally go next door and pick them out of the yard, and they are amazing). But I'm thinking that one of them was bad, and I got some minor food poisoning/upset stomach thing until it was passed. But I was still able to get in and train and get it done, and by the time it was time for bed I was feeling better. Thank goodness training was still pretty decent, and I think this is mainly in due part to the sub I had at Purdue the night before, because I certainly didn't get enough calories in before training. Thank goodness it was nothing serious though.

Three weeks down, seven to go.

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

Items Used in this Training Session
Mini Bands
EZ Loaders
Chains

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 and 1 Chain Per Side
45x10
45x5 - add bands
45x5 - add chains
65x3
85x3
100x8x3

B1) Close Grip Bench Press
135x5
195x5
215x5
240x12 - PR

C1) Incline DB Bench Press
55's x 8
65's x 8
75's x 8
85's x 8
90's x 15

D1) Bent Over Rows
4x8

E1) Chest Suported Cambered Bar Rows
4x10 with iso hold at top (1 sec)

F1) Seated Cable Rows
3x12

G1) Reverse Band Bench Press Rows
4x20

H1) Standing Band External Rotations
5x25

I1) Leg Lift Hold with Iso Band Pulldown Hold
3x60 sec