13 Weeks Out from XPC Finals @ The Arnold Classic
Yesterday I was back up at elitefts for dynamic effort squat/deadlift. We did a second week of SSB box squats with straight weight, followed by speed pulls and assistance work. My strength on box squats is slowly getting back on track, and 420 moved pretty well. Biggest thing I need to work on is squeezing my hips through right away so I don't lock out my knees before my hips; and work on speed out of the bottom. I just got an x-ray done on my hip because when I move my leg it sounds like a garbage disposal, but I'm hoping it's a soft tissue issue that will be easier to take care of once we look at everything with the doc. Next week is back to using band tension to try and force some more speed.
A1. Standing Ab Pull Down Warm-Up - 4x20
A2. Reverse Hyper - 2x15
B. SSB Box Squats - 10x2
[youtube=https://www.youtube.com/watch?v=vN-xhJcU0CQ]
8x2 w/ 380lbs
2x2 w/ 420lbs
C. Speed Pulls - 10x1
[youtube=https://www.youtube.com/watch?v=Zb0CzYUV1K8]
4x1 w/ 315+Average Bands
3x1 w/ 365+Average Bands
3x1 w/ 405lbs
D. Cable Pull-Throughs - 3x10
E. Inverted Leg Curls w/ Band - 3x10
F. Seated External Rotation/Abduction w/ Doubled Light Band - 3x10
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