9 Weeks Out from XPC Finals @ The Arnold Classic
I've been working on some T-Spine & Shoulder drills the past few days before doing max effort bench Monday - and it's already starting to make a difference. I've also been following Vincent Dizenzo's training log and it seems like doing some similar things are helping his bench as well; so it's good to feel like I'm heading in a positive direction. We're still working on some different things, but already after a few days my pec and bicep pain have been reduced and I'm a lot less restricted with general movements (and even doing things at work). There's still more work to do, and we have some progressions we're going to work on to keep pushing things forward.
This max effort movement was fat bar (FatGripz) floor press - and I worked up to a 10lb training PR and hit a good triple as well (315x3 & 345x1, and improvement from 305x3 and 335x1 six weeks ago).
A. T-Spine & Breathing Drills
B. Mace Swings w/ ShouldeRok - 3 sets of 8 swings per side
C. FatGripz Floor Press - triples up to 315x3 and singles up to 345lbs
[youtube=https://www.youtube.com/watch?v=NbRQ-LJJgas]
D. Dumbbell Floor Press - 2x15 w/ 80lb dumbbells
E. Seated Machine Low Row - 5x12
F1. Band Pullaparts - 3x15
F2. Tate Presses - 3x10
G1. Band Tricep Pushdown - 2x50
G2. Bicep Curl - 2x25
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