I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com

Thursday was my final real day of training. I've got a few tune up days left, but they are very minor. I had some sped work and then worked up to a heavy double against the mini bands. This was certainly a PR, and I'm glad where my strength is on this lift. It's been a great training cycle for my bench press, so I'm going to have to remember a few things with what I did as it's never felt better. I then just hit some back and tricep work and got out. Really wasn't looking to do too much after benching other than just keep my elbows and shoulders happy and healthy. It's been a good meet prep, now it's just time to really focus on making weight and being ready on meet day.


Warm Up
DB Bench Press - 50's x4x12
Micro Band Pull Aparts - 100 total reps
Blast Strap Pallof Holds - 3x12 sec per side

A1) Speed Bench vs Doubled Mini Bands
45x5 - add bands


B1) Tsunami Bar Lat Pulldown

C1) Blast Strap Inverted Rows
3 sets

D1) Cable Face Pulls w/ Spud Strap

E1) Band Pressdowns
50 reps as fast as possible