Week 10 of 31

Block 3, Week 2

Day 1 (Wednesday, 9/1/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x2x370 (80%)

Reverse Band Bench (light, #19)
1x2x185
1x2x225
1x2x255
1x2x275
1x2x290@8
1x2x305@8+
2x2x295@8

Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x3x350 (75%)

JM Press
1x3x115
1x3x135
1x3x155
1x3x165
1x3x175@8
1x3x185@9
1x3x175@9

SSB Good Morning
5x5x190

Blast strap inverted rows
3x8

Inverted rows
3x10


Comments: Good session, wanted to stay more conservative on bench since my shoulder had been acting up and managed to do that. Shoulder started to feel quite a bit better after this session, tons of wall slides helped.




Day 2 (Friday, 9/3/10)

Pause Bench (por)
1x2x135
1x2x165
1x2x195
1x2x215
1x2x235@8
1x2x250@9+ (pauses were nearly imperceptible to the naked eye)

Deadlift
1x4x280 (50%)
1x4x335 (60%)
2x3x390 (70%)
5x3x420 (75%)

Dragon flags
4x10

Band Face Pulls
5x12xlight

Deadlift to knees +finish
1x3x280 (50%)
2x3x335 (60%)
4x2x365 (65%)

Pull-throughs
1x10x170
1x10x200
4x8x245


Comments: Felt like shit on bench. Didn't feel as though I was controlling the bar on the descent, felt wobbly at the bottom and as though my butt was going to come off the bench. Had little confidence and that is why I was cutting the pauses short. The plan is to get back to basics on bench and do flat bench press 3 days a week and really get comfortable on the bench. Deadlifts felt extremely solid. Threw a couple of 10 pound plates on the pins so I could add some weight on pull-throughs. By the time I get to them it is hard to hold on for more than 8 reps when my hands feel like they've gone through a blender.



Day 3 (Sunday, 9/5/10)

3 board press
1x2x185
1x2x225
1x2x255@8
1x2x275@8+

Pause Bench
3x2x225

Squat (no belt)
1x4x325 (50%)
1x4x280 (60%)
2x3x325 (70%)
6x3x350 (75%)

Pullups
5x3

Lat Pulldowns
1x10x80
1x10x90
1x8x100
1x8x110
1x6x120

Reverse Pec Deck
4x8x35

Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x2x350 (75%)

BB Stepups
3x6x135

Pause Bench (technique work)
2x4x135
2x3x165
2x4x135

Comments: I tried using a closer grip on bench, mid-way between the smooth and the rings on my 2nd set with 225, and it felt a little weaker. Thought it was worth a try. With the lack of pause benching I've done over the last months I can tell I am very uncomfortable pausing. This will have to change. During the technique work at the end of the workout I was trying to find a stance that feels more stable and allows me to use leg drive without my butt lifting off the bench. When I moved my stance out as wide as I could go with my toes pointing more straightforward it felt quite a bit more stable. I also was starting to do a better job of pulling the bar down with my lats. Have a long way to go.

Extra work:

-Three 40 min. walks (Mon., Wed., Thur.)
-tons of wall slides, really seemed to help