9 Weeks Out from XPC Finals @ The Arnold Classic
This weekend Matt Smith suggested some tweaks to my squat technique after him and Dave took a look at my squats from the past few weeks. I've had issues pitching forward for a while; and we decided to instead of thinking about "sitting back" to just basically get tight and push the knees out to descend, without thinking about sitting back at all. Because I naturally am pretty extended; this seemed to really help me lock in tighter and more upright, and my chest stayed more upright, my knees stayed out, and my shins were vertical. I also moved the weight a lot faster and with a shorter range of motion because the weight stayed over my center of gravity better. I think this was a great breakthrough, along with improving how I unrack and setup, and getting my weight more on my heels. I think continuing to make these adjustments and drive things home will make a big difference in my squat going into the Arnold.
A1. Standing Ab Pull Down Warm-Up - 3x20
A2. Mace Swings w/ ShouldeRok - 3x15 each side
B. Cambered Bar Box Squats w/ 6 chains - 8x2
[youtube=https://www.youtube.com/watch?v=jw7Bto1KfTI]
4x2 w/ 400+chains
4x2 w/ 440+chains
C. Speed Pulls vs Average Bands - 8x1 (15 sec rest) w/ 315+bands
D. GHR (rear elevated) - 3x8
E. Seated Abduction w/ doubled light band - 3x10
F. Hanging Leg Raises - 3x12
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