Prepping For The Arnolds

I'm five weeks out from the 2015 Arnolds where I will be competing in the Raw Classic Division.  I'm currently on Week 7 of a 12 week training cycle and this is my first log as an Elitefts athlete.


Warmup: Bar X 10/10

65 X 10/10

75X 10/10

95 X 5

115 X 3

125 X 2

135 X 3

145 X 2

155 X 2 with Elitefts Shoulder Saver 

165 X 2 with Elitefts Shoulder Saver

175 X 2 with Elitefts Shoulder Saver

185 X 2 with Elitefts Shoulder Saver

195 X 1 with Elitefts Shoulder Saver

I have started to work on improving lockout strength by utilizing board presses but today I tried the Elitefts Shoulder saver which was between a 2 and 3 board press

Bench Finisher: Fat Grip 135 bench for Max Reps: then add micro-mini bands and continue until failure (These were brutally effective)

DB Floor Presses: 45 lb's X 10/10/10

DB Tri-cep rollbacks: 25 lbs X 10/10/10

Tricep pushdowns with mini bands: 2 sets of 20

Barbell curls: 45 lbs 15/15/15

BB Military Shoulder Press: 45 lbs X 10/10/10

DB shoulder lateral flies with 10 lb plates X 15/15/15

I've been having difficulty locking out heavier weights on my bench press so I've been concentrating on heavier lockout movements to improve my bench transition from my chest to lockout.



Loading Comments... Loading Comments...