Journey to the XPC Arnold Bench Qualifier - Printable Version

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+--- Thread: Journey to the XPC Arnold Bench Qualifier (/showthread.php?tid=5260)

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 08-10-2014

Speed work - YouTube

Speed work today!

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 08-27-2014

No video today but not a bad session.

Did heavy squats, no wraps, for tripples. then moved to the rack pulls for reps of 4. Worked up to 405 on the rack pull for 4.

From here we just did the accessory work,

5x6 reverse hyper
5x10 glute ham raise
1x20 mcgill pullups
then abs on abs on abs.

Bench day shall be Thursday.

Changed my cycle and dosages.
750 Test
500 Deca
40mg Tbol

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 08-29-2014

http://youtu.be/XFoVp8hppe0

Chest workout
530 max out reverse band

3 sets of straight weight reps
315 - 275 - 225

Dumbbell expolsives with bands

Tricep Work
Curls
You know the drill

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 08-31-2014

http://youtu.be/bmfp1eIjKGY

Today did a bunch of reps after the featured video did 2 sets with 135 + bands/chains for 15 reps

Floor press 3x12+
mcgill pullups with red band 10x1 rep
bicep curls 10x10
tricep pushdowns 2 sets reps drop sets (vbar)

I feel like I am forgetting something but you get the idea

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Journey to the XPC Arnold Bench Qualifier - ckcrown84 - 09-28-2014

[VIDEO]http://youtu.be/ed0it63L_Ds[/VIDEO]

Epic bench day, put in a lot of work. Some off it not recorded.

Bench 405 then overload sets with Sling shot. Capped it at 505lbs. My technique wasn't quite there with the 500 even, but once I got 505 on the bar I fixed the little errors and had a much cleaner lift.

After the overload sets hit a tricep circuit
Sets of 20 reps pushdowns with sets of like 8 Tate presses (I know I said J&M presses in the video I was going to do those and ended up doing tates)

Then did Rope Pushdowns superset with band pushdowns (not recorded)

Polished it off with the big boy band and did a paused contraction... these were painful to say the least...

All and all an workout... well on my way to that 500 hundred

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