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 called for more bench pressing, and a pretty decent day. My bench press wasn't the most technical thing I've had in a while, but the weights felt like and good. Just need to clean up my technique off the chest and staying strong on the descent. The Swiss Bar definitely got the best of me going against the doubled mini bands. I still managed to PR, hitting more weight than I do with a regular grip, so there is progress being made still. Getting stronger with this bar always means I'm making good strides forward. It was nice to keep my shoulders healthy and happy as well. Lots of tricep work to follow, and that was it. Just got to keep punching the clock and working one day at a time on things.

[youtube=https://www.youtube.com/watch?v=ZT7lnv8zgYA]

Items Used in this Training Session
Mini Bands
Swiss Bar
Chains
El Gordo Fat Bar
SS Yoke Bar

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
260x4
275x2x3

B1) Wide Grip Swiss Bar Bench Press vs Doubled Mini Bands
45x10 - add bands
95x5
135x3
165x3
185x3
205x3
225x3 - PR

C1) Close Grip Fat Bar Floor Press vs 4.5 Chains Per Side
75x8
75x8 - add 2 chains per side
75x8 - add 2.5 chains per side
105x8
135x8 - PR

D1) SSB JM Press
3x10

E1) Close Grip Push Ups vs Band
4 sets, max reps

F1) Incline Tate Press
100 total reps

G1) Close Grip Chaos Bench Press Iso Hold at Chest
3x60 sec

H1) Oblique Crunches off GHR
3x20 per side