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 I got in some really good bench press training. I was having a great day and weights seemed to feel really good. I think having Saturday off of training (something that hasn't happened in a long time for me) really helped give me some extra CNS recovery from Friday's training. But as I mentioned in that post, the lack of that extra day of recovery had my hips bothering me. So it's a give and take I suppose. My bench press just keeps feeling better and better, so I'll keep running with it. It's also a good sign when I can hit a pretty big floor press PR, as I know my bench press will always follow suit. The perks of being a short lifter certainly pays off in that regard.
[youtube=https://www.youtube.com/watch?v=3-eNjzMmuIE]
Items Used in this Training Session
El Gordo Fat Bar
Chains
Mini Bands
Warm Up
DB Bench Press - 2x15
Band Face Pulls - 2x20
Band Pressdowns - 2x20
Band Curls - 2x15
A1) Bench Press
45x10
95x5
135x5
185x5
205x3
225x3
245x3
265x3
280x2x2
B1) Fat Bar Floor Press
75x5
125x5
165x5
215x5
245x5
275x5 - PR
305x3 - PR
C1) Fat Bar Close Grip Floor Press vs Chains
155x8
155x8 with 1 chains per side
155x8 with 2 chains per side
155x8 with 3 chains per side
155x8 with 4 chains per side
D1) Incline Tate Press
4x10
E1) Decline DB Skull Crushers
4x10
F1) Grenade Band Pressdowns
5x30
G1) Single Arm Band Pull Apart
5x25 per arm
H1) DB Side Bends
4x20 per side