I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.
Thursday capped my deload session. I went with the Swiss Bar and chains to make things a bit easier and to save my shoulders. My speed felt great, and I really chased a good pump and pretty much ended the session. My grip work has been going well, and I will pull that at 2 weeks out to make sure that comes in fresh for the meet. Pretty solid day of work and I was itching to get to some heavy weight. The deload was very successful and I'm feeling considerably better mentally and physically. Time to give a good final push to round out meet prep.
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 100 total reps Mini Band Pallof Hold - 3x15 sec
A1) Swiss Bar Speed Bench vs Chains (2 per side) 45x10 45x5 - add chains 75x5 955x3 115x3 135x3 155x4x3 155x3x8 - rep effort
B1) DB Overhead Press (neutral grip) 3x25
C1) Single Arm Lat Pulldown 3x15 per arm
D1) Deadstop Cable Rows (neutral grip) 3x12
E1) Mace Ball Band Pressdowns 3 sets of failure at each ball
Grip Work A1) DOH, Pin Pull - 315x1, 295x3 B1) Fat Grip, Rolling Thunder - 90x3x3 C1) CoC #T - 1 set
