I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
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Sunday's bench press work was just a tad less than last week. I still needed to handle my opener and all my attempts, just things were handled with different "methods" (aaalll the methods). I've just found that I need to keep the heavier weights in my hands longer with the bench press, which is why I take my heaviest bench at about 3 weeks out, and then again with reverse bands two weeks out. I still will need to take a moderately heavy double or triple on Thursday, but it doesn't have to be all out, just enough to keep some solid weights in my hands. Otherwise, things moved very quickly and smoothly, and my bench press is still showing some very promising work. It's just about staying healthy and getting in just enough work from this point on that I don't get stale or stiff. Which with my "volume monster" approach, should not be much of an issue.
[youtube=https://www.youtube.com/watch?v=-Q7mcLU-N8U]
Items Used in this Training Session
Micro Mini Bands
Swiss Angle Bar
Mini Band
Warm Up
Band Straight Arm Lat Pulldowns - 1x15
Band Pressdowns - 1x15
Band Face Pulls - 1x15
Band Flys - 1x15
Band Rows - 1x15
Band Curls - 1x15
Push Ups - 1x15
A1) Bench Press
45x10
95x5
135x5
185x3
225x2
255x1
285x1
300x1
320x1 - add reverse micro bands
335x1 - add foam board
B1) Swiss Angle Bar JM Press
45x10
75x10
95x10
115x10
125x10
C1) Rolling Tricep Extensions
4x10
D1) Band Pressdowns
200 total reps
E1) Band Pull Aparts
300 total reps
F1) Standing Cable Crunches
4x20