12 Weeks from XPC Finals @ The Arnold Classic
This was the first week of a speed-strength wave to focus on building up my explosiveness for squat. We used 2 average bands and a light band per side, and it was definitely tougher than I anticipated. The overspeed eccentric of the bands forces you to move faster, but the amount of tension at the top still made the sets challenging. I used 195+bands for this week, and next week the goal will be about 225. I followed this with speed pulls followed by a couple easy work up sets to 545lbs on deadlift. On squats I still need to get my hips through sooner, and on deadlift need to set my lats tighter before I pull.
A. Standing Ab Pull-Down Warm-up - 4x20
B. Box Squats vs 2 Average Bands & Light Band per side - 10x2
[youtube=https://www.youtube.com/watch?v=1gW5bPmtgr0]
8x2 w/ 195+bands
2x2 w/ 235+bands
C. Deadlifts (speed)
[youtube=https://www.youtube.com/watch?v=kan9M1KTAi8]
6x1 w/ 405lbs
455x1
495x1
545x1
D. Machine Hamstring Curls - 4x15
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