After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
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My bench press training from Sunday was probably one of the best I've had for this meet prep thus far. Things just seemed to be clicking and feeling really good on all fronts. I worked up to what I project to be about a second attempt (320), and then took a far reached third attempt (PR weight) of 335 to the foam board. That rep definitely was not my best, but it did move pretty well. Even my benching against the chains went extraordinarily well, hitting essentially my opener against the chains. This gives me some great confidence that I can put things together even with all the little changes I've made since the XPC's. There is light at the end of the tunnel for my bench press.
[youtube=https://www.youtube.com/watch?v=lG53NcpNUrw]
Items Used in this Training Session
Sabertooth Bench Bar
EZ Loaders
Chains
Mini Bands
Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15
A1) Bench Press
55x10
105x5
145x5
195x3
235x2
255x1
280x1
300x1
320x1
335x1 - foam board
B1) Bench Press vs 2 Chains Per Side
235x3
255x1
275x1
285x1
295x1 - PR
C1) Close Grip Bench Press vs 2 Chains Per Side
235x4
225x3x4
D1) DB Skull Crushers
3x12
E1) Pressdowns
2x12
2x10
F1) Rolling Tricep Extensions
100 total reps
G1) Band Reverse Pec Dec
4x20
G2) Ab Wheel
4x15