
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
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