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's bench press day was a pretty good session. I was surprised at how well I still felt after squatting pretty heavy the day prior, so this is all great news moving forward. I did touch a bit higher on the 300 pound attempt, but luckily I ironed it out with the reverse band set. After that I basically addressed some issues I've been having via supplemental and accessory work, and rounded out the day. Benching is still feeling really good, but I already can't wait to get away from the straight bar in June for some time. Only a little more than a month to go, but I'm feeling good and healthy despite being in prep for literally all of 2016.
[youtube=https://www.youtube.com/watch?v=NDpAlKtriKI]
Items Used in this Training Session
Micro Mini Bands
Swiss Bar
Chains
Mace Balls
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
225x2
255x1
285x2
300x1
320x1 - add reverse micro mini bands
B1) Wide Grip Swiss Bar Floor Press
135x3
185x3
225x3
255x3
265x3 - PR
275x1 - PR
C1) Close Grip Axle Pin Floor Press (pin #2) vs 4.5 Chains Per Side
75x8 - add 2 chains
75x8 - add 2.5 chains
105x8
145x8 - PR
D1) Neutral Grip DB Floor Press
4x12
E1) DB Skull Crushers
4x10
F1) Mace Ball Band Pressdowns
200 total reps
G1) Single Arm Band Pull Aparts
4x25 per arm
H1) Oblique Band Rotations off GHR
3x20 per side