02 Jan Lab Rat – Escaped and heading to the Arnold

It’s a done deal.  Plane ticket has been purchased and hotel reservations have been made.  I’ll be stepping onto the XPC platform March 7th as a 242lb raw lifter.  The initial thought was to find a meet towards the end of May but plans change, in this case for the better.  Tomorrow marks the start of Pre Contest week 1, looking forward to this training cycle with fellow Team Samson / Team Power Rack Strength lifters competing at the XPC.

I’ve got my Game Plan, do you?

https://1020life.gameplan.com/

This weeks training stayed very light and boring, for that my shoulders and elbows are grateful.

Saturday 12/27

• Warm Up – McGill Big 3, 4 x 10 goblet squat
• Squats – Bar 2 x 5, 150 x 3, 240 x 2, 330 x 2
• Bench – Bar 2 x 5, 135 x 5, 225 x 2
• Deadlift (sumo) – 135 x 5, 225 x 3, 315 x 2, 365 x 2

Monday 12/29

• Band fly – 6 × 15
• Band skull – 6 × 15
• Bench dip – 3 x 15
• Incline DB – 3 × 12
• Side lateral – 3 × 12
• Hammer curl – 3 × 10
• Rolling planks – A bunch

Wednesday 12/31

• Warm Up – McGill Big 3, kettle bell swing 3 x 10
• Band fly – 3 × 15
• McGill chin – 10 singles
• DB shrug – 3 × 15
• KB goblet – 3 × 10
• Hammer curl – 3 × 12
• Rolling plank -A bunch
• McGill crunch – A good amount

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