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.
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Sunday 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