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 was my first day of prep for some max effort pressing! I'm running a similar style as my squat and taking my competition lift first thing in the session to get reacquainted to the movement and slowly build up each week to get ready for the meet. I'm hitting my supplemental work hard to keep pushing my strength while staying healthy. Lots of tricep work and even some overhead pressing today (which I was able to PR on without even training it directly!), so things were certainly a good mix up and fun. Based upon on the weights are feeling, things are clicking and feeling good from the start. I'm ready to see how my deadlift is feeling on Tuesday with how everything else is going. Just gotta keep chipping away!
[youtube=https://www.youtube.com/watch?v=A6oB9vBfkRQ]
Items Used in this Training Session
El Gordo Fat Bar
Light 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
185x5
205x3
225x3
255x4
270x2x3
B1) Fat Bar Reverse Light Band Bench Press
165x5
215x5
255x5
305x3
325x3
345x3
355x3 - PR
C1) Overhead Press
45x8
95x8
115x8
135x8
155x8 - PR
D1) Skull Crushers vs Mini Bands
15x10
35x10
45x10
55x10
65x10
E1) Tate Press
3x15
F1) Rolling Tricep Extensions
100 total reps
G1) Side Lying Rear Delt Raise
4x25 per arm
H1) Cable Side Bends
5x20 per side