8 Weeks Out from XPC Finals @ The Arnold Classic
For today's heavy bench training I got into my bench shirt again for the first time since last meet. I'm going to have 3 more training sessions in the shirt (every other week) leading into XPC Finals. Today was some light triples to a 2-board to practice some technique cues; and next session will be heavier singles.
The 2 biggest things I was working on were:
1) Holding my air/tightness all the way through lockout
2) Breaking my elbows wider at the start of the descent and not over tucking too early (something I did a little bit on the first rep below)
A. Mace Swings w/ ShouldeRok - 3x12 each side
B. Shirted Bench to 2-board - 3x3 to 475lbs
[youtube=https://www.youtube.com/watch?v=cQeOTXFx2V8]C. Incline Dumbbell Press - 3x25 w/ 70 lb dumbbells
D. Bent Over Barbell Rows - 5x10 w/ 135lbs (focus on stretch and contract)
E. Med Ball Tricep Pushdowns on Assisted Pullup Machine - 3x12
F. Dumbbell Curls - 2x15
G. Heavier ShouldeRok Swings - 3x10 each side
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