Its Arnold weekend here is Columbus. It’s a huge event and the second largest draw to Columbus. It brings people from all over the place. In addition to the bodybuilding; the XPC Powerlifting has really taken off and has some serious competition. There are lots of people training and stopping by the compound too, which is cool. As for me I’m feeling just about 100% and have gotten most of my weight back on from being sick. Here is what I did….
Warm-ups
Stationary bike (3 minutes), band pull aparts, hip rotations
Free Squats
Bar for a few
150 for 5 reps
240 for 5 reps
330 for 3 reps
Put on Ace briefs
420 for 3 reps
510 for 3 reps
560 for 3 reps
600 for a single
420 for a single
Deadlifts-wearing Ace Briefs
225 for 3 reps
315 for 2 reps
405 for 2 reps
495 for 2 reps
585 for a single
635 for a single
Hip rotations
20 rotations each leg
Reverse hypers
140 for 3 sets of 15
One of the guys I was training with today, Bruce, noticed I was twisting when I squatted. As I was descending the bar would twist moving the right side back and the left forward. As I ascended I would twist back and finish in the same position as when I started. This became very pronounced when I took the 600. Dave took a look at my squat and determined that I was pointing my right toe out more and shifting weight to that leg. I probably developed this in an attempt to protect my left leg following my adductor injury. We adjusted my feet and I took 420 for a single with no twisting. Thanks for catching this Bruce!