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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Sunday I deloaded on bench press. I still however pushed my Swiss Bar Floor Press for a top set of 8, as this was still around 70% of my max bench, which isn't too draining. I've just found that my bench press doesn't beat me down that much, but I was just really trying to give my low back, shoulders, and elbows a break and the Swiss Bar fit the bill nicely while I laid on the floor. I decreased the volume a bit, and just from this session and Saturday's I'm feeling much better. By the time Tuesday rolls around when I deadlift, I should be feeling up to par to make a final push for the peaking aspect of the program.
I've also started dieting to get my weight back down, but it's nice to notice that I'm eating about 2000 calories more per week and weighing on average half to a full pound less from last meet prep at this time. So I'll begin to pull a bit of calories this week and see how recovery is and re-evaluate each week as I move forward. But it looks like all the signs say things should go smoothly on this front, which is something that I always like to see.
Items Used in this Training Session
Swiss Bar
Swiss Angle Bar
Mini Bands
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) Bench Press
45x10
95x5
135x5
185x3
205x2
225x3x3
B1) Swiss Bar Floor Press
45x8
95x8
135x8
165x8
195x8
225x8
235x8 - PR
C1) Swiss Angle Bar Skull Crushers
45x10
75x10
95x10
105x10
105x8
D1) High Incline Tate Press
4x12
E1) Cable Pressdowns
5x20
F1) Band Reverse Pec Dec
3x20
G1) Standing Band Oblique Rotations
5x25 per side