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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday I got in my lighter upper body day. I was wanting to get this done on Monday, but I was just feeling like I needed more rest and sleep, so I opted to just hit the bed early that night and get this in later, since it was really no rush. I did opt to just train at the rec after some clients, since there wasn't anything that I really needed and the weights were super light. Just a good old fashion fluff session, making sure I feel good and that the muscles are primed and good to go. The low back is feeling much better after another adjustment on Monday, and I think I'm nearly 100% and will be close come meet day. I have zero pain doing anything right now, so it's just about maintaining that and staying on top of my rehab any way that I can, even though the symptoms seem to be gone. I'm just not willing to chance that. I will probably go in on Wednesday to keep the blood moving again, but to a bare minimum. It will just be strictly if I feel like it or not after I work with my clients. Regardless, I'll put a log up with some of my final thoughts of the training cycle in the next day or two.
Items Used in this Training Session Mini Bands
Warm Up Front Raises - 2x12 Rear Delt Raises - 2x20 DB Curls - 2x12 DB Skull Crushers - 2x20
A1) Bench Press 45x10 95x5 135x5 185x3 205x3 225x3x3
B1) Neutral Grip Pull Ups 3x12 B2) Dips 3x20
C1) Pressdowns 3x25 C2) DB Hammer Curls 2x15
D1) Band Face Pulls 100 total reps
REHAB
30 min of ice PRI Breathing Drills (3) 60 min of stim
