7 Weeks Out from XPC Finals @ The Arnold Classic
Friday night I drove up to the S4 Compound to do our last week of this Cambered Bar speed wave with Bryan & Matt. I'm really happy with how these have come along since the last time I did them about 9 weeks ago. At that time I was having some real bad technique issues and 400lbs and 2 chains looked like a mess, but this wave I was able to finish with my last weight being 490 and 6 chains. I had a few reps where I didn't take enough time to reset before my 2nd rep and got rounded a little bit, but overall technique was a lot better this entire wave. This Tuesday I'm going back up to the Compound to squat heavy into chains, and then the following weekend is a deload before starting Circa Max. For that reason I just did some light assistance work and cut things for the day.
Something else which I haven't considered enough in the past is the total workload on speed days, and how even just a small increase in all your work sets can really add up to a much bigger total weight lifted - Which when added up over the course of a wave and then across your training cycle, means a lot of overload. So far I'm on pace with a lot bigger workload from last training cycle, so hopefully with improved technique and focusing on assistance work, things will really come together.
A. Standing Ab Pulldown Warm-Up - 3x20
B. ShouldeRok Swings - 3x12 each side
C. Cambered Bar Box Squats w/ 6 Chains - 7x2 (440/470/490lbs)
[youtube=https://www.youtube.com/watch?v=GY7vetOBnZs]
D. Reverse Hypers (light) - 3x20
E. Pull-Down Abs (heavy) - 3x10
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