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 press training was a pretty damn good session. My goal coming in was to establish an opener, and if I was feeling good, try to figure out where a second attempt might be. Based upon how 300 pounds moved, I think this is going to be my opener. It moved well, I had no issues technically, and I felt very comfortable with it. I felt so good in fact, that I figured I would give 320 a go (5 pounds off my meet PR), and see how that felt for a second attempt. Honestly, it's the best that weight has ever moved, and I felt that if I wasn't getting ready for a meet, I would have taken a stab at 335 for a gym PR. But I know the process and steps that I need to take for meet day, so I decided to just stick with the plan. I took 330 to a 1 board to get a feel for a meet PR, and then moved on to my 2 board work for supplemental work. It was just a good training day, and I'm somewhat surprised by that considering I had just shocked my CNS the day before by getting in the knee wraps. I'll take it though, but I'm still ready for my deload that is coming soon.
[youtube=https://www.youtube.com/watch?v=Y9PVbeqwMHA]
Items Used in this Training Session
Micro Mini Bands
Mini Bands
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
330x1 - 1 board
B1) 2 Board Press
275x3
315x3
345x3 - PR
355x3 - PR
C1) Overhead Press
45x5
95x5
115x5
135x5
165x5 - PR
D1) Skull Crushers vs Micro Mini Bands
15x10
35x10
55x10
75x10
E1) Incline Tate Press
3x15
F1) Band Pressdowns
100 total reps
G1) Band Pull Aparts
300 total reps
H1) Oblique Rotations vs Band off GHR
3x20 per side