I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Sunday marked my final heavy bench press day of meet prep. Given all the stuff I've been through, I'm glad it's over. I'm very pleased with how my bench press is feeling, and feel that this lift has made the most improvement. I really think that doing a multi-ply bench only meet did more for my bench press than any single thing. I technically had to get so much better during that time, that it all carried over really well to my raw work. I know that probably will surprise most of the raw lifters that read my log, but that's really the only thing that saw a drastic change from the XPC's til now. Anyways, the main work is now down and it's time for just two more speed days. They're not easy, but at least I know the main work is behind me.
[youtube=https://www.youtube.com/watch?v=JBwoGILbFpI]
Items Used in this Training Session
EZ Loaders
Mini Band
Shoulder Saver
Warm Up
DB Bench Press - 55's x3x15
Mini Band Face Pulls - 4x25
Mini Band Side Bends - 3x15/side
A1) Bench Press
45x10
95x5
135x5
185x3
225x2
255x1
275x1
295x1
315x1
335x1 - Shoulder Saver
B1) DB Bench Press
90's x 20, 16, 15
C1) Band Pressdowns
3 sets of near failure
C2) Fat Bar Curls
3 sets of near failure
D1) SA Band Fly
50 total reps per arm
D2) SA Rear Delt Band Fly
3x20 per arm