After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
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Monday I was able to get back in to the rec and knock out some extra fluff and assistance work. Now things are having to get much more specific and really focus on bringing up my weak points and getting my bench press to move every little bit that it can. I've felt like my bench press has just been all over the place this off season and training cycle, so I'm trying to keep at my pec and shoulders a bit to help develop the strength at the chest with the increased press I have now from the flat foot position. The session was really quick and felt good, so that at least made me feel a bit better about myself.
Items Used in this Training Session
Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15
A1) Reverse Pec Dec
4x15
B1) Seated Overhead Press Machine
3x10; 1x15
C1) Wtd Dips
4x12 + drop set on last set
D1) Lateral Raises
3x20
E1) Chest Fly Machine
3x12