23 Apr BC – Week 4, day 4 FLUFF & BUFF
I just finished competing at the XPC Arnold Finals 3/7/15 where I totaled 2610@242 and won the overall. I did not achieve ALL of my goals but I’m still happy with the results, not content.
I’m now looking to possibly compete at the RPS Atlantic City meet in August at 242. This will be another fun challenge for me as I will have a unique travel schedule throughout the summer.
I’ll have some help with this – Scott Paltos, Jonathan Byrd, DD, Zane, Beth, Adam and a few others keeping me accountable.
The plan is to take my heavy weeks while home, and working raw and in briefs while gone on the road. Too many distractions while traveling to ensure that I’ll be on point and have all I need to go over 1k on the squat.
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Adding the 4th day back in on either Thursday or Friday
Here is my current split:
Saturday – Squat/DL
Monday – Bench
Wednesday – Squat/Dl assistance
Thursday – Full & Buff
My goal for this day (I have NOT been doing one really) is to work on some blood flow and some BB work for my Delts as a whole, triceps, biceps, core and CHEST.
Here is what this AM looked like:
Band Fly: 4×15
Band Skull with Grenade: 4×12
Band Kick-back with Grenade: 4×12
Standing DB OHP: 4×10 – little rest
Rear Delt band pull with Grenade: 4×12
Hammer Curl: 3×12
Rolling plank: 4×20
Done in about 20min or so…
The purpose of this day is to get a pump and move some weight with little rest so the weights don’t need to be very heavy to feel. And not so heavy that I’m sore on my next bench day. I’ll experiment with what I can handle but I’ve never handled 2 bench days or pressing days well.
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