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.
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Sunday's bench press training took a bit of a back seat this week. I still pushed things a bit, but not nearly as hard considering I had just squatted pretty damn heavy the day prior. I ran with the reverse mini band pressing to still use a straight bar and keep some weight in my hands, but to take a little bit of pressure off my shoulders and also get in a bit more volume. Next week, I'll be pushing my bench press pretty hard. I then ran with the cambered bar and chains to work on my time under tension and more volume. At this point I was pretty fatigued, but still was able to work on some weak areas. Then just accessory work for triceps and rear delts and was done. It was nice to not have to worry about hitting anything big this week on bench press. Tuesday I'll be in the saddle taking my heaviest pulls for the meet. Peaking is going to drain me, but after next weekend, I'll be on cruise mode.
[youtube=https://www.youtube.com/watch?v=JA4j--y0j3Y]
Items Used in this Training Session
Mini Bands
EZ Loaders
Chains
SS Yoke Bar
Warm Up
DB Bench Press - 2x15
Band Face Pulls - 2x20
Band Pressdowns - 2x20
Band Curls - 2x15
A1) Reverse Mini Band Bench Press
45x10
95x5 - add bands
135x5
185x5
225x5
255x5
275x5
295x5
305x5
315x4
B1) Cambered Bar 1 Board Bench Press vs 2 Chains Per Side
135x6
185x6
205x6
225x6 - PR
205x6
C1) SSB JM Press
65x8
115x8
135x8
155x8
165x8
175x8
185x8
D1) Incline Tate Press
3x15
E1) Band Pressdowns
4x40
F1) Seated Bent Over Rear Delt Raises
5x20
G1) Standing Band Crunches
3x20