Arnold XPC training - week 12/20, Wed
Normal warm-up stuff...
Explosive pull-up: 15 singles
Barbell row Super set with KB swing: 4x10
DB shrug: 3x15
Floor press: 5x5
Bench dip: 3x15
Mcgill crunch: 10x10
Hammer curl: 3x10
I threw in some bench crap, since I didn't have a good sunday bench day. Forearm is feeling better, but getting ultra sound and massage every day on it.
The culprit is a lower bar on my back for my back health. I feel good with it, but its wrecking my shoulder, which ends up F$$%ING my biceps tendon. Oh well, the joys of a meet prep.
Everything else felt good. I'm backing off the intensity of the things like rows and shrugs and still putting in the work. No sense in pushing them so hard, when the intensity is picking up so much on the main lifts.
Saturday, the plan is to work in the 9's on squat to dial in form for singles and then do some 6" block pulls, then form pulls off the floor.
looking forward to putting the work in.
Have a great and blessed weekend!
Book that will help ANYONE with back issues:
Ultimate Back Fitness and Performance
My favorite gear!:
Metal Pro Line
Metal Jack Pro Briefs
Metal Jack Pro Squat Suit
Metal Jack Bench Shirt
Spud Inc. 3 Ply Deadlift Belt
Spud Inc. Bench Belt