8 Weeks Out from XPC Finals @ The Arnold Classic
This Saturday's dynamic effort squat training was Week 2 of Cambered Bar Squats w/ 6 chains. The sets were increased 20lbs from last week, and next week will be one more 25lb jump before deloading and then beginning the Circa Max wave for the meet.
I continued to work on:
1) Pushing my weight into the outsides of my heels when I unrack
2) Pushing my knees out as I descend vs thinking "butt back"
3) Locking my ribcage down on my abs and getting my glutes tight from the beginning of unrack.
The combination of these technique cues and the improved movement I've had from working on some different drills the past few weeks (mainly some quick breathing drills I've been doing 2x a day coupled with some basic t spine stuff) had my squats moving better than they have in a while, and for the first time in as long as I can remember I had zero low back tightness during my speed squat workout. I was able to get into position better and move from set to set quicker. Still plenty of work to be done but things are moving in a good direction!
A. Standing Ab Pulldown Warmup w/ Spud Strap - 3x20
B. Mace Swings w/ ShouldeRok - 3x12 each side
C. Cambered Bar Box Squats w/ 6 chains - 9x2
400x2x2 / 440x2x2 / 465x2x2
D.Cambered Bar Good Mornings - Triples up to 400lbs
E. Cable Pull-Throughs - 3x10
F1. Standing Ab Pulldowns (heavy) - 3x10
F2. Seated Abduction w/ Doubled Light Band - 3x10