3 Weeks Out from XPC Finals @ The Arnold Classic
Week 1 I was 3 inches or so from touching 500 in my new Metal Pro bench shirt, and with only a few weeks until competition, I reached out to Vincent Dizenzo to ask him his advice on breaking it in over a short period of time. He suggested wetting the shirt down and doing triple with submax weight with one breath; in order to work on being aggressive and bringing the bar down quickly while staying tight.Week 1 I did a bunch of triples with 405, week 2 with 435; and gradually the reps were getting closer to touching. Sunday I set out to see the lightest I could touch with was (after wetting down my shirt and setting the collar pretty high); I was able to touch with 475lbs; 25 lbs lighter than the first week where I wasn't coming anywhere close. The 475lbs was fine, but then I rushed 505 a little bit and it was a lot tougher than it should've been from getting out of the groove. My pressing strength hasn't been the best in training recently but with some rest and improved technique I think it will come together on meet day.
I was happy I at least know what I can conservatively open with at the meet; and then pull the collar down a little further each attempt and go from there (my best bench is 525). Doing reps wasn't easy, but it definitely worked. Now I just need to balance being aggressive and staying tucked during the descent.
A. ShouldeRok Swings - 3x15
B. Shirted Bench - 475x1, 505x1 (to chest)
[youtube=https://www.youtube.com/watch?v=VYuwlWccb7Y]
C. Seated Machine Show - 4x12
D. Rear Delt Machine - 4x15
E1. Band Pushdowns - 4x20
E2. Kettlebell Floor Tricep Extensions - 4x10
F. Light Hammer Curls - 2x25
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