I recently lifted at the Arnold XPC Finals. This was my first meet at 220 since 2010 where I managed a 955 squat, 675 bench and 675 deadlift for a 2305 total and lightweight best lifter win. Taking some time to get leaner, look better and accomplish a few other physical goals. 

Lifting

Very productive session on Sunday evening! As I have gotten lighter and the training has been less physically abusive, I’m finding a lot of mobility returning to my shoulders and pecs, allowing me to get under a smaller bar to squat. Finally able to squat fairly well at the Powerhouse.

Squat- Triples at RPE 7

I did these all in sleeves and paused. Top set was at 455, after several other sets.

Deadlift- Triples at 7

Added a light band to pull against. Worked up to 385+band for my top couple sets. I really like how this setup works out. Don’t need a deadlift platform to make it work!

Leg Press/Walking Lunge Superset

Lots of weight superset with a walking lunge the length of the gym. Only takes a couple rounds to get real pumped.

Leg Extension

5 x 20

Chest Work- 100 reps of pec fly and 100 reps of machine presses

Running

On Saturday, I did my longest run so far at 2.25 miles. I’m almost positive it is the longest I have ever ran continuously in my life. It went really well, no pain and not exhausting. It gave me great confidence that I will be able to finish the 5k. As I got close to the finish of the 2.25 I knew if I had to go another 0.85 miles I could easily. So, no worries about next week! Should be in good shape for it.