I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.
Sunday's deload session was pretty light and really I just chased a good pump and that was it. No significant weight was moved, but just trying to keep some blood flow moving and greasing the groove on my bench stroke.
I took the time to really focus on helping my training partners out with whatever they needed. Nearly everyone else was going pretty heavy, so I made sure to do my part to help them out, and we got some good PR's. Even on days when I'm taking it easy, I know the intent for the day is to just let my body do it's thing. It's hard to bite the bullet when everyone else is hitting PR's, but I know my day will come in about a month or so. Really proud of the guys that I work with, as the improvement I've seen in them has been incredible lately.
Warm Up
DB Bench Press - 50's x4x12
Mini Band Face Pulls - 100 total reps
DB Side Bend - 3x15
A1) Bench Press
45x10
95x5
135x5
155x5
185x3x5
B1) Incline DB Bench Press
3x20
C1) Band Pressdowns
1 song, as many reps as possible
D1) DB Curls
3x12 - focusing on really good squeezes
E1) Band Flys
50 total reps
Grip Work
CoC #1 - 2 sets
DB Hex Hold - 3 sets, max time with 30lbs
Sledge Hammer, Int/Ext Rotation - 5x5