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.com
Sunday's bench press training was a continuation of the deload. My bench press has been feeling incredibly good, and while I hate to take a deload on it, I know it's only going to help me out in the long run from getting tendonitis and other overuse injuries. I still managed to get in some good blood flow and work the muscles well, just the intensity was drastically dropped. We'll be at the home stretch soon.
Items Used in this Training Session
SS Yoke Bar
Mini Bands
Warm Up
DB Bench Press - 2x15
Band Face Pulls - 2x20
Band Pressdowns - 2x20
Band Curls - 2x15
A1) Bench Press
45x10
95x5
135x5
165x5
185x5
205x3x5
B1) Neutral Grip DB Bench Press
3x10
C1) SSB JM Press
3x12
D1) Incline Tate Press
5x30
E1) Band Reverse Pec Dec
3x30
F1) Oblique Rotations off GHR
4x30 sec