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.
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Thursday's bench training went pretty well. After a bit of the hard week, I was still a little beat up, but it was good to get my mind off things and finally really get back to training. I'm knocking off some of my supplemental work on bench to begin to ramp up for the meet. Really feeling good at this point, and just dial things in a bit with the shirt a little more and get some numbers up on the board!
DB Bench Press - 50's x4x12
Micro Band Pull Aparts - 100 total reps
Half Kneeling Band Lifts - 3x12 per side
A1) Speed Bench vs Chains
45x5 - add 2 chains per side
B1) Close Grip 1 Board vs Chains
C1) High Incline DB Bench
D1) Chest Supported Swiss Bar Row
E1) Straight Bar Cable Pressdowns
E2) Barbell Sleeve Rear Delt Raise
3x20 per arm