7 Weeks Out from XPC Finals @ The Arnold Classic
Sunday I did my rep week on Bench Press before getting back into the shirt next week. I did Spoto Presses (stopping bar right off the chest with a brief pause before pressing) for 3x5 and then 2x3. Overall these went well, I'm encouraged that my pec and bicep seems to keep slowly improving. Weight-wise I would've liked to get a little heavier with these but these weeks aren't for pushing the weight anyways, so I tried to focus on just making sure I got a good amount of work in.
A. ShouldeRok Swings - 3x12 each side
B. Spoto Presses- 3x5 w/ 275lbs, 2x3 w/ 305lbs
C. (tried doing pin presses, but straining off the pins was aggravating my pec so stopped and moved on.)
D. One-Arm Dumbbell Row - 5x12 each side w/ 100lb dumbbell
E1. Rolling Dumbbell Tricep Extensions - 3x10 w/ 50lb dumbbells
E2. Band Pull-Aparts - 3x12
F. Dumbbell Curls - 3x20
G. ShouldeRok Swings - 3x10 (heavier)
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