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's speed bench session was a good one despite me having a super long day with clients and work. Just an overall great session, good work, and things felt pretty good. I can probably associate this with the deload from the weekend (even though I was tired). I hit a great close grip bench press PR, and this just continues to get better from week to week. Back work is still pretty high on volume, and probably will be until about the two weeks out point. I've found my back recovers better than any other body part, so I'm going to continue to push this as much as I can (so long as my other lifts are suffering).
Five weeks down, five to go.
[youtube=https://www.youtube.com/watch?v=7MdGdeAaN34]
Items Used in this Training Session
Swiss Bar
Mini Bands
Econo Blaster
Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Swiss Bar Speed Bench Press vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x8x3
B1) Close Grip Bench Press
135x5
185x5
215x5
240x3
270x6 - PR
C1) DB Bench Press
55's x 8
65's x 8
90's x 8
115's x 8
D1) Wtd Chin Ups
sets of 10 up to 55 pounds added for 10 reps
E1) Landmine Rows
3x10
F1) DB Chest Supported Rows
3x12
G1) Band Straight Arm Lat Pulldowns
3x15
G2) Seated Cable Rows
3x15
H1) Bent Over Band Rear Delt Flys
3x20
H2) Band Face Pulls
3x30
I1) Wtd Plank
3x60 sec