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's bench pressing went pretty well. My opener and second attempts (planned) are feeling pretty solid. My supplemental movement, benching against monster mini bands, felt good, but I just couldn't get the third rep on my 250. I'm not terribly beat up about it, and it really help me confirm where I tend to have issues (about 2-3 inches off the chest). I just continued to blast my triceps and hope that I can continue to improve upon that area before the meet. But given the amount of band tension on the bar, I've got to be very satisfied where things are.
[youtube=https://www.youtube.com/watch?v=18BM0DZyEXs]
Items Used in this Training Session
Micro Mini Bands
Monster Mini Bands
Shoulder Saver
Warm Up
DB Bench Press - 2x15
Band Face Pulls - 2x20
Band Pressdowns - 2x20
Band Curls - 2x15
A1) Bench Press
45x10
95x5
135x5
185x3
225x2
255x1
275x1
300x1
320x1 - 1 board
B1) Bench Press vs Doubled Monster Mini Bands
135x5
185x3
205x3
225x3
250x2 - missed 3rd rep
C1) Close Grip Bench Press with Shoulder Saver
185x10
215x10
235x3x10
D1) DB Skull Crushers
4x10
E1) Tate Press
3x15
F1) Rolling Tricep Extensions
100 total reps
G1) Lying Band Pull Aparts
300 total reps
H1) Oblique Crunches off GHR
3x20 per side