Lab Rat – Getting a Little Stir Crazy

I’m training for the XPC Finals at the Arnold Sports Festival® March, 7, 2015.  I’ll be competing as a 242lb raw lifter looking to improve my best meet lifts of 575, 430 and 600. 

I’ve been on a deload FOREVER, or that’s at least how it feels.  Week 2 was cut short due to elbow pain while benching.  Instead of pushing through the pain Brian, Adam and Clint advised it was best to shut it down and come back to fight another day.  Trying to avoid placing much strain on my elbow made deloading much more boring than usual but the downtime feels like it will pay off.  I’m eager to get some weight on my back Saturday morning and start dialing everything in!

Week 3 Day 1 (combo)

  • McGill Big 3
  • Squats (cambered bar) –  Bar 2 x 8, 170 2 x 5, 260 3 x 2
  • Standing leg extension – 4 x 10
  • GHR – 4 x 8
  • Rolling plank – a bunch

Week 3 Day 2 (Bench)

  • McGill Big 3 – a couple rounds
  • Rotator work – light work with bands
  • Band pull apart – 6 x 20
  • Hammer curls – 4 x 12
  • McGill Big 3

Week 3 Day 3

  • McGill Big 3 – multiple rounds
  • Hammer curls – 4 x 12

For discounts on Game Plan products endorsed by 10/20/Life – https://www.powerrackstrength.com/game-plan/

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