I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com

Thursday called for more speed work and boards, and overall a solid evening of training. I was able to still train despite the tattoo. I've been really hammering the triceps lately and that's continued to help me out, and considering I will need this overload for the shirt, it's a good thing. I've got the itch to overhead press, but I try not to do that with a straight bar during preps to save my shoulders, and I know that I need to put my triceps first for this short stint of time.

I also had the bright idea of doing 100 Kroc rows...It was about the only back exercise that didn't bother my tattoo so I just went crazy with it to make up for the lack of back work the past two sessions. I'm hoping by Saturday and Sunday I'm able to hit my back a little harder and normal without problems, but it will be a day by day thing. I've also go an event filled weekend around lifting, so that should be fun as well.


Warm Up
DB Bench Press - 50's x4x12
Micro Band Pull Aparts - 100 total reps
Rolling Planks - 3x20

A1) Speed Bench vs Chains
45x5 - add 2 chains per side

B1) 1 Board vs Chains

C1) Close Grip Incline Bench w/ Shoulder Saver
225x8, 12, 10

D1) Kroc Rows
5x20 per arm

E1) Band Pressdowns
100 total reps as fast as possible

F1) Band Snatch Presses