Day 1 (Sunday, 1/13/12) [206.2lb]
Deadlift (44 Velocity bottoms)
6x1x405
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Band Scapular Retractions
3x10xmini
Comments: Very easy, deadlift feels strong.
Day 2 (Tuesday, 1/15/12) [207.8lb]
Squat
3x2x315
Reverse Crunches
4x6
Band Scapular Retractions
3x8xmini
Comments: Keeping my bodyweight up a bit more than usual the week of the meet, think it makes sense.
Day 3 (Wednesday, 1/16/12) [206.8lb]
Bench
3x2x205
Reverse Crunches
3x6
Band Scapular Retractions
2x8xmini
Comments: Feel really good.
Friday, February 8, 2013
Wednesday, January 9, 2013
Week 28 of 29
Day 1 (Sunday, 1/6/12) [morning bw: 206.2lb]
Shirt Bench (46 Super Katana A/S, comp.)
1x225 (71%)
*add shirt
2x265
1x305
1x345 (touch)
*add belt
1x365
1x385 (projected opener)
1x400 (5lb PR) (projected 2nd)
DB Incline Curls
3x10x20's
Inverted Rows
3x8
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: I think I need to set the shirt up for a little less support. I'm thinking instead of belting up for my opener (like I did today), leaving the belt off, and pull the slack out of the shirt. Then for the 2nd attempt instead of jacking the shirt quite a bit leaving the collar close to my neck. Although I am getting good support from the shirt, I am not maximizing it since I am deviating from the proper groove (touching too low, and pressing the bar too far back toward my head). Hoping an adjustment in how I set the shirt up will result in good things on Friday and come meet time.
Day 2 (Tuesday, 1/8/12) [morning bw: 207.2lb]
Suit Deadlift (44 Velocity, comp.)
1x315
*add suit
1x385
*straps up
1x445
1x495 (last warm-up at meet)
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Comments: Everything felt really good today, can't wait to pull at the meet.
Day 3 (Wednesday, 1/9/12) [morning bw: 205.4lb]
Suit Squat (38SC, comp.)
1x365 (73%)
*add suit
2x405
*straps up
1x455
1x515
*add wraps
1x575 (last warm-up)
NG Pull-ups
2x8xBW
Reverse Crunches
3x10
Band Scapular Retractions
3x12xmini
Comments: Technique felt solid today.
Day 4 (Friday, 1/12/13)
Shirt Bench (46 Super Katana A/S, comp.)
1x225 (71%)
*add shirt
2x275
1x315
1x350
1x370 (10lb below planned opener) [no belt]
DB Incline Curls
3x8x15
Inverted Rows
3x6
Stability Ball Ab Curls
3x8
Band Scapular Retractions
3x8xmini
Comments: Today was a really good confidence boost. I think I've been consistently setting my shirt up wrong for weights, more support than necessary. And this has caused me to have a lot of trouble finding the groove. So doing my opener without a belt seemed like a good idea, and 370 was smooth today. The other thing I realized is that I need to take my time bringing the bar down, when I try to move the bar faster at the very beginning it is very easy in this shirt for the bar to drift toward my stomach.
Day 1-4
Shirt Bench (46 Super Katana A/S, comp.)
1x225 (71%)
*add shirt
2x265
1x305
1x345 (touch)
*add belt
1x365
1x385 (projected opener)
1x400 (5lb PR) (projected 2nd)
DB Incline Curls
3x10x20's
Inverted Rows
3x8
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: I think I need to set the shirt up for a little less support. I'm thinking instead of belting up for my opener (like I did today), leaving the belt off, and pull the slack out of the shirt. Then for the 2nd attempt instead of jacking the shirt quite a bit leaving the collar close to my neck. Although I am getting good support from the shirt, I am not maximizing it since I am deviating from the proper groove (touching too low, and pressing the bar too far back toward my head). Hoping an adjustment in how I set the shirt up will result in good things on Friday and come meet time.
Day 2 (Tuesday, 1/8/12) [morning bw: 207.2lb]
Suit Deadlift (44 Velocity, comp.)
1x315
*add suit
1x385
*straps up
1x445
1x495 (last warm-up at meet)
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Comments: Everything felt really good today, can't wait to pull at the meet.
Day 3 (Wednesday, 1/9/12) [morning bw: 205.4lb]
Suit Squat (38SC, comp.)
1x365 (73%)
*add suit
2x405
*straps up
1x455
1x515
*add wraps
1x575 (last warm-up)
NG Pull-ups
2x8xBW
Reverse Crunches
3x10
Band Scapular Retractions
3x12xmini
Comments: Technique felt solid today.
Day 4 (Friday, 1/12/13)
Shirt Bench (46 Super Katana A/S, comp.)
1x225 (71%)
*add shirt
2x275
1x315
1x350
1x370 (10lb below planned opener) [no belt]
DB Incline Curls
3x8x15
Inverted Rows
3x6
Stability Ball Ab Curls
3x8
Band Scapular Retractions
3x8xmini
Comments: Today was a really good confidence boost. I think I've been consistently setting my shirt up wrong for weights, more support than necessary. And this has caused me to have a lot of trouble finding the groove. So doing my opener without a belt seemed like a good idea, and 370 was smooth today. The other thing I realized is that I need to take my time bringing the bar down, when I try to move the bar faster at the very beginning it is very easy in this shirt for the bar to drift toward my stomach.
Day 1-4
Tuesday, January 1, 2013
Week 27 of 29
Day 1 (Sunday, 12/30/12) [morning bw: 205.6lb]
Suit Squat (38SC, comp.)
1x365 (73%)
*add suit
2x405
*straps up
1x465
1x525
*add wraps
1x575
1x625 (90%)
1x645 (93%)
NG Pull-ups
2x8xBW
Reverse Crunches
3x10
Band Scapular Retractions
3x15xmini
Comments: Absolutely thrilled with today. The narrower stance felt so much more stable and really could descend more aggressively and get more pop out of the hole. Wrapped my upper forearms on all sets after 365 because the tennis elbow was flaring up pretty good in both arms. Hoping I can get some decent shirt work in on Tuesday.
Day 2 (Tuesday, 1/1/13) [morning bw: 205.2lb]
Shirt Bench (46 Katana A/S, med.)
1x225 (71%)
*add shirt
1x265 (touch)
*belt
1x305
2x325 (80%)
2x345 (85%)
2x345 (85%)
DB Incline Curls
3x10x20's
Inverted Rows (false grip)
3x8
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x12xmini
Comments: Haven't been in a shirt in 2 weeks, the groove felt a little off, but got some pretty good work in regardless. Just wanted to get 3 decent sets in, and managed to do so without any wraps on my forearms and without much pain. I did take 800mg of Ibuprofen beforehand though. Feeling optimistic.
Day 3 (Wednesday, 1/2/13) [morning bw: 206.2lb]
Suit Deadlift (44 Velocity, comp.)
1x435 (74%)
*add suit
1x495
1x555
1x575
1x595 (95%)
Kroc Rows
15x125
1-leg RDL
4x5x53lb
Reverse Crunches
4x10
Comments: Was pretty happy with the speed of 95% of my projected max. Things are falling into shape pretty well, especially now that my forearms and elbows are calming down.
Day 4 (Friday, 1/4/13)
Squat
2x365
2x385
3x2x405 (81%)
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x8
Comments: In spite of not doing much raw squat work for 10 weeks these moved really well.
Days 1-3
Suit Squat (38SC, comp.)
1x365 (73%)
*add suit
2x405
*straps up
1x465
1x525
*add wraps
1x575
1x625 (90%)
1x645 (93%)
NG Pull-ups
2x8xBW
Reverse Crunches
3x10
Band Scapular Retractions
3x15xmini
Comments: Absolutely thrilled with today. The narrower stance felt so much more stable and really could descend more aggressively and get more pop out of the hole. Wrapped my upper forearms on all sets after 365 because the tennis elbow was flaring up pretty good in both arms. Hoping I can get some decent shirt work in on Tuesday.
Day 2 (Tuesday, 1/1/13) [morning bw: 205.2lb]
Shirt Bench (46 Katana A/S, med.)
1x225 (71%)
*add shirt
1x265 (touch)
*belt
1x305
2x325 (80%)
2x345 (85%)
2x345 (85%)
DB Incline Curls
3x10x20's
Inverted Rows (false grip)
3x8
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x12xmini
Comments: Haven't been in a shirt in 2 weeks, the groove felt a little off, but got some pretty good work in regardless. Just wanted to get 3 decent sets in, and managed to do so without any wraps on my forearms and without much pain. I did take 800mg of Ibuprofen beforehand though. Feeling optimistic.
Day 3 (Wednesday, 1/2/13) [morning bw: 206.2lb]
Suit Deadlift (44 Velocity, comp.)
1x435 (74%)
*add suit
1x495
1x555
1x575
1x595 (95%)
Kroc Rows
15x125
1-leg RDL
4x5x53lb
Reverse Crunches
4x10
Comments: Was pretty happy with the speed of 95% of my projected max. Things are falling into shape pretty well, especially now that my forearms and elbows are calming down.
Day 4 (Friday, 1/4/13)
Squat
2x365
2x385
3x2x405 (81%)
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x8
Comments: In spite of not doing much raw squat work for 10 weeks these moved really well.
Days 1-3
Wednesday, December 26, 2012
Week 26 of 29
Day 1 (Sunday, 12/23/12) [morning bw: 204.4lb]
Suit Squat (38 SC, comp.)
2x365 (73%)
1x405 (81%)
*add suit
2x405
*straps up
1x465
1x525
*add wraps
1x575
1x610 (88%)
2x610
1x610
*walkout
1x660
Front Squat
3x5x225 (45%)
NG Pull-ups
3x3x+45lb
Reverse Crunches
3x10
Comments: Just not as good as I was hoping, not sure if I should back off a bit or if it was just not such a great day.
Day 2 (Monday, 12/24/12)
MG Bench (Ram)
2x225
*add Ram
2x265
2x305 (75%) [shut it down, tennis elbow in both arms flared up something furious.]
DB Incline Curls
2x12x20
Stability ball ab curls
3x12
Band Scapular Retractions
2x15xmini
Comments: Complete crap today. Probably didn't help that I had a day less rest because of Christmas, but clearly I was right to not try to shirt bench this week.
Day 3 (Wednesday, 12/26/12)
Suit Deadlift (44 Velocity, comp. suit)
1+1x435
*add suit
1x495
1x535
4x1x565 (90%)
Kroc Rows
15x120
1-leg RDL
4x5x53lb
Reverse Crunches
4x10
Comments: Pretty happy with today, deadlift seems to be going well.
Day 4 (Friday, 12/28/12)
Squat
5x3x275 (55%)
Pendlay Row
8x185
8x205
8x225
NG DB Bench
8x70's
8x80's
8x90's
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x8
Comments: Skipped raw bench today to give my forearms and elbows a chance to heal before shirt benching Tuesday, will have an hour massage tomorrow, probably most of it will be focused on the arms. I have this idea that if I move my stance in on squat a couple of inches on either side (right around shoulder width) that I'll have much better stability. Felt good today so will try it suited up on Sunday. My upper back has gotten a lot stronger in this cycle, don't think I could do more than ~8x175 on Pendlay rows with decent form leading up to Nationals.
Squat: 42 lifts/17 sets (2.5 reps/set) (77.1%eq, 52.3%raw) Total Volume: 13,450lb
Bench: 6 lifts/3 sets (2.0 reps/set) (70.0%eq, 71.4%raw) Total Volume: 1590lb [tennis elbows]
Deadlift: 8 lifts/7 sets (1.1 reps/set) (82.8%eq, 74.4%raw) Total Volume: 4160lb
Day 1 and 3
Suit Squat (38 SC, comp.)
2x365 (73%)
1x405 (81%)
*add suit
2x405
*straps up
1x465
1x525
*add wraps
1x575
1x610 (88%)
2x610
1x610
*walkout
1x660
Front Squat
3x5x225 (45%)
NG Pull-ups
3x3x+45lb
Reverse Crunches
3x10
Comments: Just not as good as I was hoping, not sure if I should back off a bit or if it was just not such a great day.
Day 2 (Monday, 12/24/12)
MG Bench (Ram)
2x225
*add Ram
2x265
2x305 (75%) [shut it down, tennis elbow in both arms flared up something furious.]
DB Incline Curls
2x12x20
Stability ball ab curls
3x12
Band Scapular Retractions
2x15xmini
Comments: Complete crap today. Probably didn't help that I had a day less rest because of Christmas, but clearly I was right to not try to shirt bench this week.
Day 3 (Wednesday, 12/26/12)
Suit Deadlift (44 Velocity, comp. suit)
1+1x435
*add suit
1x495
1x535
4x1x565 (90%)
Kroc Rows
15x120
1-leg RDL
4x5x53lb
Reverse Crunches
4x10
Comments: Pretty happy with today, deadlift seems to be going well.
Day 4 (Friday, 12/28/12)
Squat
5x3x275 (55%)
Pendlay Row
8x185
8x205
8x225
NG DB Bench
8x70's
8x80's
8x90's
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x8
Comments: Skipped raw bench today to give my forearms and elbows a chance to heal before shirt benching Tuesday, will have an hour massage tomorrow, probably most of it will be focused on the arms. I have this idea that if I move my stance in on squat a couple of inches on either side (right around shoulder width) that I'll have much better stability. Felt good today so will try it suited up on Sunday. My upper back has gotten a lot stronger in this cycle, don't think I could do more than ~8x175 on Pendlay rows with decent form leading up to Nationals.
Squat: 42 lifts/17 sets (2.5 reps/set) (77.1%eq, 52.3%raw) Total Volume: 13,450lb
Bench: 6 lifts/3 sets (2.0 reps/set) (70.0%eq, 71.4%raw) Total Volume: 1590lb [tennis elbows]
Deadlift: 8 lifts/7 sets (1.1 reps/set) (82.8%eq, 74.4%raw) Total Volume: 4160lb
Day 1 and 3
Thursday, December 20, 2012
Week 25 of 29
Day 1 (Sunday, 12/16/12)
Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
1x545
3x2x585 (84%)
*walkout
1x630 (planned opener)
NG Pull-ups
3x3x+40lb
Pull-throughs
3x12x150
Reverse Crunches
3x10
Comments: Really wanted to get this far into the cycle before switching to the competition suit, and managed well. Very happy with that. Working on unracking the bar by pushing the knees forward and then the hips through, this is feeling really good/easy/strong. I am really not liking the Safe squat shoes, part of it is probably that they are a little long. If anyone is interested in size 9.5 Safe Contender squat shoes let me know!
Day 2 (Tuesday, 12/18/12)
Shirt Bench (46 Katana A/S, med. shirt)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
4x3x325 (80%)
Front Squat
6x3x275 (55%)
DB Incline Curls
3x10x20
Stability Ball Ab Curls
3x12
Band Scapular Retractions
3x15xmini
Comments: Ecstatic that benches were this easy, but my tennis elbow has come back with a vengeance and is now affecting both arms. DAMN! So I'm going to skip shirt benching next week, and then do one week in the medium shirt, an eval with the comp. shirt and I should be ready.
Day 3 (Wednesday, 12/19/12)
Suit Deadlift (44 Velocity, comp., tightened straps)
1+1x435 (74%)
*add suit
1x475
1x505
3x1+1+540 (86%)
Kroc Rows
16x115
Fat Grips Conv. DL
5x1x215
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Comments: Deadlifts were pretty good. I think the extended holds is why I almost lost my grip on the second rep of the 3rd set. Think I need to back off the grip work now as it is probably contributing to the tennis elbow and likely contributed to the grip issue today.
Day 4 (Friday, 12/21/12)
Conv. Rack Pull (pin #3)
2x470 (80%)
2x495 (85%)
2x525 (90%)
2x555 (95%)
2x555 (95%)
Bench (MFOR)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Reverse BB Curls (stop doing these, irritating forearm)
2x10x65
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x10
Comments: Rack pulls were a little rough today and bench was kind of slow. I'll start tapering the volume a bit faster now.
Squat: 31 lifts/14 sets (2.2 reps/set) (76.3%eq, 56.8%raw) Total Volume: 11,505lb
Bench: 34 lifts/13 sets (2.6 reps/set) (76.4%eq, 74.2%raw) Total Volume: 9260lb
Deadlift: 20 lifts/11 sets (1.8 reps/set) (84.0%eq, 86.5%raw) Total Volume: 10,290lb
Day 1 - 3
Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
1x545
3x2x585 (84%)
*walkout
1x630 (planned opener)
NG Pull-ups
3x3x+40lb
Pull-throughs
3x12x150
Reverse Crunches
3x10
Comments: Really wanted to get this far into the cycle before switching to the competition suit, and managed well. Very happy with that. Working on unracking the bar by pushing the knees forward and then the hips through, this is feeling really good/easy/strong. I am really not liking the Safe squat shoes, part of it is probably that they are a little long. If anyone is interested in size 9.5 Safe Contender squat shoes let me know!
Day 2 (Tuesday, 12/18/12)
Shirt Bench (46 Katana A/S, med. shirt)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
4x3x325 (80%)
Front Squat
6x3x275 (55%)
DB Incline Curls
3x10x20
Stability Ball Ab Curls
3x12
Band Scapular Retractions
3x15xmini
Comments: Ecstatic that benches were this easy, but my tennis elbow has come back with a vengeance and is now affecting both arms. DAMN! So I'm going to skip shirt benching next week, and then do one week in the medium shirt, an eval with the comp. shirt and I should be ready.
Day 3 (Wednesday, 12/19/12)
Suit Deadlift (44 Velocity, comp., tightened straps)
1+1x435 (74%)
*add suit
1x475
1x505
3x1+1+540 (86%)
Kroc Rows
16x115
Fat Grips Conv. DL
5x1x215
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Comments: Deadlifts were pretty good. I think the extended holds is why I almost lost my grip on the second rep of the 3rd set. Think I need to back off the grip work now as it is probably contributing to the tennis elbow and likely contributed to the grip issue today.
Day 4 (Friday, 12/21/12)
Conv. Rack Pull (pin #3)
2x470 (80%)
2x495 (85%)
2x525 (90%)
2x555 (95%)
2x555 (95%)
Bench (MFOR)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Reverse BB Curls (stop doing these, irritating forearm)
2x10x65
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x10
Comments: Rack pulls were a little rough today and bench was kind of slow. I'll start tapering the volume a bit faster now.
Squat: 31 lifts/14 sets (2.2 reps/set) (76.3%eq, 56.8%raw) Total Volume: 11,505lb
Bench: 34 lifts/13 sets (2.6 reps/set) (76.4%eq, 74.2%raw) Total Volume: 9260lb
Deadlift: 20 lifts/11 sets (1.8 reps/set) (84.0%eq, 86.5%raw) Total Volume: 10,290lb
Day 1 - 3
Week 24 of 29
Day 1 (Sunday, 12/9/12)
Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
3x3x555 (80%)
NG Pull-ups
3x3x35lb
Pull-throughs
3x12x150
Reverse Crunches
3x10
Comments: Felt rather light-headed through most of this, probably caused by not taking enough carbs in before and during the workout. First work set on squats was a mess, my suit was likely not seated properly. Then I got my head out of my ass and put together a couple of good sets and shut it down. Wanted to keep the volume a bit lower when feeling this crappy.
Day 2 (Tuesday, 12/11/12)
Shirt Bench (46 Super Katana A/S, comp. shirt)
2x225 (71%)
*add shirt
2x255
2x285
1x315
*belt
1x345 (touch)
1x365
3x1x385 (projected opener)
Front Squat
8x2x275 (55%)
DB Incline Curls
3x10x20
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: Quite happy with bench today. Had the shirt in my neck and the bottom of the arm 3 finger widths from the edge of my elbow. Still quite difficult to touch, but really good support.
Day 3 (Wednesday, 12/12/12)
Suit Deadlift (44 Veocity, comp.)
1+1x455 (78%)
*add suit
1x495
5x1+1x520 (83%)
Kroc Rows
16x110
Fat Gripz Conv. DL
3x2x205
2x1x205 (6 sec. hold at top)
1-leg RDL
3x5x53lb
Reverse Crunches
3x8
Comments: Pretty good today. Was a bit smoked by the last set of deadlift.
Day 4 (Friday, 12/14/12)
Conv. Rack Pull (pin #3)
3x470 (80%)
3x495 (85%)
3x525 (90%)
3x525 (90%)
Bench (mfor)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Reverse BB Curls
3x10x65
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Comments: This felt better on the low back than last week. Needed it.
Squat: 31 lifts/15 sets (2.1 reps/set) (75.0%eq, 57.0%raw) Total Volume: 11,895lb
Bench: 27 lifts/14 sets (1.9 reps/set) (80.0%eq, 74.2%raw) Total Volume: 7235lb
Deadlift: 25 lifts/11 sets (2.3 reps/set) (82.4%eq, 84.9%raw) Total Volume: 12,650lb
Day 1-3
Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
3x3x555 (80%)
NG Pull-ups
3x3x35lb
Pull-throughs
3x12x150
Reverse Crunches
3x10
Comments: Felt rather light-headed through most of this, probably caused by not taking enough carbs in before and during the workout. First work set on squats was a mess, my suit was likely not seated properly. Then I got my head out of my ass and put together a couple of good sets and shut it down. Wanted to keep the volume a bit lower when feeling this crappy.
Day 2 (Tuesday, 12/11/12)
Shirt Bench (46 Super Katana A/S, comp. shirt)
2x225 (71%)
*add shirt
2x255
2x285
1x315
*belt
1x345 (touch)
1x365
3x1x385 (projected opener)
Front Squat
8x2x275 (55%)
DB Incline Curls
3x10x20
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: Quite happy with bench today. Had the shirt in my neck and the bottom of the arm 3 finger widths from the edge of my elbow. Still quite difficult to touch, but really good support.
Day 3 (Wednesday, 12/12/12)
Suit Deadlift (44 Veocity, comp.)
1+1x455 (78%)
*add suit
1x495
5x1+1x520 (83%)
Kroc Rows
16x110
Fat Gripz Conv. DL
3x2x205
2x1x205 (6 sec. hold at top)
1-leg RDL
3x5x53lb
Reverse Crunches
3x8
Comments: Pretty good today. Was a bit smoked by the last set of deadlift.
Day 4 (Friday, 12/14/12)
Conv. Rack Pull (pin #3)
3x470 (80%)
3x495 (85%)
3x525 (90%)
3x525 (90%)
Bench (mfor)
2x3x235 (75%)
MG Bench
3x3x235 (75%)
Reverse BB Curls
3x10x65
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Comments: This felt better on the low back than last week. Needed it.
Squat: 31 lifts/15 sets (2.1 reps/set) (75.0%eq, 57.0%raw) Total Volume: 11,895lb
Bench: 27 lifts/14 sets (1.9 reps/set) (80.0%eq, 74.2%raw) Total Volume: 7235lb
Deadlift: 25 lifts/11 sets (2.3 reps/set) (82.4%eq, 84.9%raw) Total Volume: 12,650lb
Day 1-3
Sunday, December 9, 2012
2013 USAPL Wisconsin State Powerlifting Meet Entry Form
I have uploaded a copy of the 2013 USAPL Wisconsin State Powerlifting Meet Entry Form for those of you who may be looking for it. The meet will be on Saturday, January 19th at Appleton North High School.
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