I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSunday I was back to some competition benching and building off my great bench performance at the XPC Finals. Just like with my squat training, I'm starting things a bit light to begin with, and slowly going to ramp things up for the course of the 11 weeks until Nationals.
My bench press has just been feeling great, and I'm working in some movements that I know help me keep building some of that strength. My floor press is feeling really good, so I will probably be visiting it pretty frequently over this prep and even over the course of the year for worlds. The emphasis on the triceps on max effort days have had a huge impact as well I think, so I'm also going to keep that theme running. Really not a lot of changes from a programming standpoint on this day, as things were clicking well all prep for the XPC Finals, and "if it isn't broke, don't fix it".
[youtube=https://www.youtube.com/watch?v=c431j_ut4TQ]
Items Used in this Training Session Mini Bands Chains
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 250x2x4 265x2x3
B1) Floor Press vs 2 Chains Per Side 45x10 - add chains 95x5 135x3 185x3 205x3 230x3 - PR 240x3 - PR
C1) Overhead Press 45x10 95x6 115x6 135x6 165x5 (push press 6th rep)
D1) Incline Tate Press 4x10
E1) Rolling Tricep Extensions 4x10
F1) Band Pressdowns 200 total reps
G1) Single Arm Side Lying Rear Delt Raises 4x25 per arm
H1) Standing Band Oblique Rotations 3x20 per side
