09 Jan Lab Rat – Pre Contest Week 1 Day 2 & 3

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 still haven’t decided how I feel about Monday’s bench training, warm up sets felt great then 225 was loaded.  On video everything appears to move quick and easy but I was in pain.  My left shoulder and elbow was killing me!  From 2 board height to my chest was painful, probably should have shut it down and found another exercise but I’m stubborn.  Luckily working off a 3 board after my top sets took some pressure off the elbow.

Bench- worked up to 3 top sets of 2 with 70%

• Bar 3 x 8
• 135 3 x 5
• 225 x 3
• 275 x 2
• 315 3 x 2

3 board bench (comp grip)

• 335 x 5
• 365  2 x 5

Band fly – 80

Band skulls – 80

Bench dips 4 x 15

 

Day 3 – Squat / Deadlift Assistance

I went into the training session without a concrete plan, my shoulder/elbow was still bugging me so I just went by feel.

Warm up – McGill Big 3, KB squat 3 x 8

Front squat – Bar 2 x 8, 145 2 x 8, 235 3 x 5

McGill chin – 16 reps (alternating grip)

Double overhand shrugs – 315 4 x 12

Band leg extension – 4 x 10

Rolling plank – a good amount

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