11 Weeks from XPC Finals @ The Arnold Classic
Today's max effort movement was Bench in the Metal Catapult. Our facility was closed so I didn't have a spotter, but I just set up the pins and let the fun begin. My goal was to hit a rep PR with 405 (triple) if possible; and then go from there. I ended up getting 405x3 for pretty smoothly and then taking a few more singles up to 450lbs (a PR in the Catapult). I was happy that things went well and I was able to gain some confidence with over 400lbs in my hands again. My bench strength has been going up again and I think the strategy of alternating 5x5 with specialty exercises with max effort heavy work has been helping a lot; combined with the incline, overhead and back/rear delt assistance work I've been doing.
A. Band Pull-Aparts - 3x15
B. Bench in Metal Catapult - Triples up to 405x3, singles up to 450x1
[youtube=https://www.youtube.com/watch?v=n9o6MasgJHE]C. Meadows Rows - 3x15
D1. Band Pull-Aparts - 4x15
D2. Tricep Cable Pushdowns - 4x20
D3. Band Tricep Pushdowns - 4x20
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