10 Weeks Out from XPC Finals @ The Arnold Classic
After 2 weeks of really heavy band tension with the straight bar for speed squats, and both squatting and benching heavy for max effort this week; I was feeling pretty beat up - So I decided to go with the SSB for speed work to give my bicep and shoulder a break; and this upcoming week will be lighter volume and lots of assistance work (contrasting the heavy singles of max effort work from last week). The squats went fairly well, and I got a few extra sets in with 420lbs than I did last time; but I still had a few reps where my knees locked out before my hips. I did move a little faster than last time too. Work in progress but all things considered they moved pretty well.A1. Band Ab Pull-Down Warm-Up - 3x20
A2. GHR - 3x6
B. SSB Box Squats - 8x2
[youtube=https://www.youtube.com/watch?v=ODsS1cgM6Ko]
5x2 w/ 380lbs
3x2 w/ 420lbs
C. GHR - 3x8
D. Cable Pull-Throughs - 3x10
E1. Close Stance Leg Press - 3x15
E2. Ab Pull-Downs (heavy) - 3x8
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