12 Weeks Out from XPC Finals @ The Arnold Classic
Today's training movement for my volume bench day was Spoto Presses (paused bench 1 inch off chest). I did 5x5 w/ 275lbs, and debated going heavier; but since these weeks are designed to back off the weight, I decided to do extra reps on my final set instead (which I think was the smarter move). Things went pretty well, my bicep tendon was pretty sore from squatting with the straight bar over the weekend, but it held together fine. This movement will be good to continue to work in for reps.
A. Band Pull-Aparts - 3x15
B. Spoto Presses - 5x5+
[youtube=https://www.youtube.com/watch?v=70_YN3E51lY]
4x5 w/ 275lbs
1x8 w/ 275lbs
C1. Kettlebell Chaos Bench - 3x10
C2. Swiss Bar Bent Over Rows - 3x10
D1. Tricep Cable Pushdown - 3x20
D2. Band Pull-Aparts - 3x15
E. Lat Pulldowns - 3x12
More from Joe Schillero:
Ask me a Question on our free team elitefts Q&A