25 Feb Lab Rat Pre Contest Week 8 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.

Monday was the last heavy day leading into the XPC, I worked up to my planned opener then a second attempt give or take off a two board and shut it down.  All sets from 135 and up were done as singles with a rack and reset.

• Bar 3 x 8
• 135 x 5
• 245 x 3
• 335 x 2
• 365 x 1
• 405 x 1
• 430 x 1 (2 board)

Day 3 consisted of a little bit of everything.  A few rounds of the McGill Big 3 was used as a warm up then I started moving through exercises.

•  McGill Chins – 20 (alternating grip)
• Band fly – 50
• Band skull – 50
• Side lateral – 3 x 8
• Hammer curl – 3 x 10
• D/B shrug – 3 x 12
• Rolling plank – a bunch

Be sure to check out Game Plan products for all your pre, intra and post workout needs!  https://www.powerrackstrength.com/game-plan/

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