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 was my speed bench and accessory work day. This day is rather lighter in nature (like the squat/deadlift day), but has some modifications with the board work. Using the board work let's me keep some of my heavier weights in my hands, but not move them through a full range of motion, and also let's me continue to build my triceps up. The rest of the session was focused primarily on my upper back. It was a good session and I'm feeling really good after a full week of meet prep, which is a great sign. I'm not wearing myself out early and am doing a good job on the recovery front.
I also got in my second day of grip for week. It's still a work in progress, but it seems like things are ever so slightly improving. Just got to be patient and trust in the process.
9 more weeks to go.
[youtube=https://www.youtube.com/watch?v=7Gv8BwBavjE]
Items Used in this Training Session
Mini Band
Warm Up
DB Bench Press - 55's x3x15
Mini Band Pull Aparts - 4x25
Side Plank - 3x20 sec/side
Grip Work
A1) Rolling Thunder - L - 90x3, 85x4, 75x8; R - 95x3, 87.5x5, 77.5x9
B1) SA Fat Gripz Pull Up Hang - 2 sets of max time per hand
A1) Speed Bench, Paused vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
130x10x3
B1) Close Grip Board Work vs Doubled Mini Bands
145x6 - 1bd
175x5 - 2bd
190x14 - 3bd
C1) DB Overhead Press
55's x 3x10
D1) Rolling Tricep Extensions
3x15
E1) Wtd Wide Grip Pull Ups
3 sets of near failure + drop set
F1) DB Chest Supported Rows
3x15
G1) Sumo Stance Shrugs
3x15