So it's been decided...... I will compete at the XPC Arnold again in March 2018. Having done the Arnold back in the day geared and last year raw, I kinda felt like I had experienced it. Buuutttt.... The Arnold weekend is a fun time for me... the meet itself, my teammates, my friends. It's the one time of year I can not only compete, but connect with people I literally only see once a year.
Which means, meet prep is starting.... pronto. So this was Thanksgiving week training before hopping into prep work.
Monday
A. Bench work up to 150, 10 singles with short rest.
B. Pec deck loaded stretch
C. Lateral raise 6x6
D. Dips 3xfailure (20+ each set)
E. Leg press 3x12 with slow eccentric
F. Occlusion calf raises x30/15/15 with 30 sec rest between
Tuesday
A. DB Row x10/10/8/8/6/6, 30 seconds rest (65#, 75#, 90#)
B. Lat pull loaded stretch
C. Pendlay Rows 6x6
D. SSB goodmornings wider stance 10x1, short rest @ 165
E. EZ bar curls, heavy 3 then 10x1 short rest
F. Cable curl loaded stretch
G. Leg curls 3x12, slow negative
H. Cable rear flyes 2x10 with drop set
I. Pullaparts x30/15/15 with 30 second hold between each set
Thursday
A. Calf raises 6x6, followed by 2:00 loaded calf stretch
B. DB Decline 3x12 w/ slow negative
C. Strip the rack OH press 3x8
D. EZ bar skull crusher with forced negative 3x10
E1. Leg extension 3x20
E2. SSB box squat (high) 3x10
F. Occlusion split squats x30/15/15 with 30 seconds rest between
With the holidays, spending some time in Chicago with friends and family and just going with the flow, training got pushed off til Sunday.
Sunday
A. RDL 6x6 @ 185
B. 45* back raise stretch
C. Cable rear flyes 3x20 with slow negative
D. Lat pulldown x15, 12, 10, 8
E. Strip the rack rows 3x8
F1. 45* back raise w/ weight 3x10 (rigged one up that I'll show in next week's training log)
F2. Round back band GM 3x15
G. Cable curls 3x10
H. Occlusion hammer curls x30/15/15