14 Weeks Out from XPC Finals @ The Arnold Classic
Yesterday was my dynamic effort bench day - my plan was to do the second week of speed bench against light bands, but when I was warming up my shoulder/pec kept tightening up. With how many times I've strained my pec this past year, I decided to pass on speed bench just to be safe and go to assistance work to see how that felt. Close grip incline bench actually felt fine after a few more warm-up sets, so I went from there and will pick back up on speed bench next week. The 2 pressing movements I've been focusing on have been close grip incline bench and seated pin overhead press. I'm still not quite back to where I used to be on incline bench, but it's slowly increasing again; and I had never done pin overhead press before but it's coming along. I've been really focusing on shoulder strength and stability/time under tension with some different movements, and I think that's going to carry over to my shirted bench and grinding through lifts.
A. Band Pull-Aparts - 5x15
B. Close Grip Incline Bench - 4 sets
3x8, 1x6 w/ 205lbs
C1. Seated Pin Overhead Press (closer grip) - 4x8 w/ 135lbs
C2. One-Arm Dumbbell Row - 4x12 w/ 100lb dumbbell
D. Tate Presses - 3x10
E. Seated Neutral Grip Cable Row - 3x12
F. Barbell Curls w/ Fat Gripz - 50 reps w/ empty bar
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