I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.

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

Thursday I was back to my speed benching and board work. Overall a pretty solid day of training. I was still a tad bit sore from Tuesday, so I didn't really push my boards near as hard as I would have liked. I felt my chest beginning to tighten up, so I saved a few reps in the tank. My triceps and shoulders still got some really good work, as well as my usual back work. Everything now is about trying to stay healthy and balanced and keep my lifts moving forward. With only two real weeks of training left, the prep is about rounded up. Ready to get the main work over the weekend rounded out and start to wind down.

[youtube=https://www.youtube.com/watch?v=x9inKDQG2x0]

Items Used in this Training Session
Mini Band

Warm Up
DB Bench Press - 55's x3x15
Mini Band Pull Aparts - 4x25
Side Plank Hold off GHR - 3x20 sec/side

A1) Speed Bench, Paused vs Doubled Mini Bands 
45x10
45x5 - add bands
75x3
105x3
130x3
145x8x3
190x6
210x5 - 1 board
225x14 - 2 board

B1) Arnold Press
3x12

C1) Rolling Tricep Ext
3x8-10

D1) Wide Grip Lat Pulldowns
20, 15, 12, 10

E1) Standing Rope Cable Rows
3x12

F1) Face Pulls
3x25