23 Dec Lisa Guggisberg-Last Week of Offseason Shenanigans
I just finished an offseason cycle and haven’t started my prep for the XPC Finals at the Arnold in March 2016. After the Arnold I plan on doing the RPS US Open on San Diego, CA.
So Arnold prep hasn’t quite started yet. 10 weeks officially starts on 12.27.15. I am really excited and ready to start meat prep. This week I’ve just done some fluff and buff and deloading. I’ll be pushing forward with two back to back meets so some down time before things get hot and heavy is needed.
I fulfilled my inner meathead with some more bb type accessory work this week. Just patiently waiting until meat prep.
Monday Delt work
Banded pull aparts x100
Dumbbell Shoulder presses 4 x12
Chest supported Flys 4×20
Upright rows subset with plate raise 4 x 12-15
Side raises with drop sets. ( 15lbs x 10-12, drop to 10lbs x 10-12, drop to 5lbs with static side hold for 30secs for 4 sets)
McGill Big 3-lots
Tuesday Bi’s and Tri’s
Weighted dips 4 x 15-20
Push downs with rope 3×20
Driggers press 4×15
Hammer curls 4×12-15
Cable curl 3×20 (light weight with slow eccentric)
Reverse cable curl 4x 12-15
McGill Big 3-lots
Wednesday Lower body
Todd has been battling a patella shift in his knee and he got some good rehab protocol from Paul Oneid who had a similar issue. I decided to join him and do a little preventative work myself as the movements are beneficial for a non-injured athlete.
Bulgarian split squats with bar 4×15 each leg
Single leg Goodmornings 4×15 each leg
Peterson Step ups 4 x 10-12 each leg.
Banded leg extensions with 2 sec hold at top x100
McGill big 3 -lots
Stir the pots x100
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