I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big 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's dynamic day was a real good one. I was feeling exceptionally well and weights were feeling really good. I'm still making good progress on my wide grip bench pressing and dynamic work is feeling easier (a good sign that going into peaking is on track). Lots of back work still and keeping things healthy. I'll probably start to pull the back volume in a week or two, as this is something that never really taxes me and I find that I can train my back harder than most body parts without any adverse issues to recovery. Still a ways to go until meet day, but things are still on track, which is great.
[youtube=https://www.youtube.com/watch?v=ONvC0XkBx4U]
Items Used in this Training Session
Mini Bands
Swiss Bar
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) Swiss Bar Speed Bench Press vs Doubled Mini Bands
45x10
45x5 - add bands
65x3
85x3
105x3
120x8x3
B1) Wide Grip Bench Press
135x5
180x5
210x5
240x16 - PR
C1) Slight Incline Bench Press
135x8
185x8
205x8
225x8
D1) Wtd Pull Ups
3x8
E1) Pendlay Rows
3x10
F1) Inverted Rows
3 sets of near failure
G1) Straight Arm Lat Pulldowns
3x12
H1) Band Pull Aparts
300 total reps
H2) Reverse Pike Hold
3x30 sec