8 Weeks Out from XPC Finals @ The Arnold Classic
Yesterday I decided to use floor press for speed work to give my back a break from arching since it was still pretty tight from shirted benching and good mornings earlier in the week and I was squatting the next day.
I did 8x3 with the first 6 sets being with 275lbs and then went to 305lbs. The weight moved pretty well and I think floor presses will be a good thing to rotate in on speed day to give my joints a break from arching/full range of motion.
I'm continuing to work on my t spine mobility and doing ShouldeRok swings as a warm-up before all my training sessions (and as assistance on my upper body days). I think improving the movement of my shoulder blade is making a solid difference in training. My pec and bicep pain has been reduced dramatically as well which is a HUGE win.
A. Mace Swings w/ ShouldeRok - 3x12 each side
B. Floor Press - 8x3
[youtube=https://www.youtube.com/watch?v=C9EW-6_FALc]6x3 w/ 275lbs, 2x3 w/ 305lbs
C. Floor JM Press - Sets of 5 & Triples up to 255lbs
D. Seated Cable Row - 6x12
E. ShouldeRok Swings (heavier) - 3x8 each side
F1. Tricep Cable Pushdown - 3x20
F2. Dumbbell Curls - 3x15
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