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.
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Sunday after being awoken by the lovely Jenn Petrosino, I got my ass down to the compound to get in some bench press training. Apparently no one wanted to show up at 10am, so Dave was the lucky soul to give me a spot and lift off for the day. It was a pretty good training day and my bench press continues to feel better and better week in and week out. I got up to close to an opener for a two doubles and moved on. Still keeping volume pretty high right now, and I've got about another week or two until I am going to start pulling it back (especially on my bench press, since the volume has it feeling great right now). I still got to train with Yessica and Casey, which is always a good time. I then headed out and got some food before hitting the road to make it back towards Indiana. It was about perfect timing, as most of the snow/storm was passing while I was training, so the roads were pretty clear by the time I got to them.
It was an awesome weekend, and I'm very grateful to have such awesome teammates that I can call family and have a great time with. I can't wait for the next one.
[youtube=https://www.youtube.com/watch?v=1G9KFHHfWDs]
Items Used in this Training Session
Chains
Mini Bands
Warm Up
DB Bench Press - 2x15
Band Face Pulls - 2x20
Band Pressdowns - 2x20
Band Curls - 2x15
A1) Bench Press
50x10
100x5
140x5
190x5
210x3
230x3
250x3
275x3
290x2x2
B1) Medium Grip Pin #2, Floor Press vs Chains
135x5
185x5
225x5
245x5
245x5 - add 1 chain per side
245x5 - add 2 chains per side
C1) Hammer Press Machine vs Bands
sets of 10 up to a top set of 10, with 2 drop sets
D1) Decline Rolling Tricep Extensions
4x10
E1) Dip Machine
3x20
F1) Overhead Cable Tricep Extensions
100 total reps
G1) Reverse Pec Dec
4x30
H1) Standing Band Oblique Rotations
5x20 per side