9 Weeks Out from XPC Finals @ The Arnold Classic
Along with T-Spine and Shoulder blade work; I've been trying to work on setting my abs/air/ribcage better when I perform lifts - We've found that I'm pretty much constantly overextended which is why I get tight in my low back and am very quad dominant. I've been referencing this great video (below) by Chris Duffin and continuing to work on building this into a better habit:
[youtube=https://www.youtube.com/watch?v=IZDVHVohtmE]This week's max effort movement was a dead-start SSB good morning off pins - And I ended up working up to 460lbs (which is 20lbs more than I've done in the past on this movement). I wasn't happy with how much my knees came forward, and I believe I'm going to wait to do this movement again until I'm using my Spud Straps so I have better positioning. Regardless of the ugly form, I'm stronger on this than I have been in the past and the nice thing is to know you can strain from a not-so-ideal position.
A. T-Spine & Breathing Drills - 5 mins
B. Mace Swings w/ ShouldeRok - 3 sets of 12 swings per side
C. SSB Dead Start Good Mornings - Singles up to 460lbs
[youtube=https://www.youtube.com/watch?v=W9ZzkS5UMeA]D. SSB Close Stance Squats (to work on adductor) - 3x10 w/ 150lbs
I actually believe I'm going to cut these out for the rest of meet prep - We believe there are other structural issues causing this and I don't unnecessarily want to be straining anything.
E. Dead Start Barbell Rows off Pins (strict) - 3x8 w/ 225lbs
F. Lying Hamstring Curl Machine - 3x12
G. Standing Ab Pulldown - 3x10
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