Week 11 of 31

Block 3, Week 3

Day 1 (Wednesday, 9/8/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x3x370 (80%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
2x3x185 (70%)
6x3x210 (80%)

Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
5x5x325 (70%)

Floor Skullcrushers
1x8x45
1x8x55
1x8x65
1x7x75
3x8x65

Blast Strap Inverted Rows
6x6

Comments: Squats felt good, but they appear to have kicked my ass more thoroughly than I thought (see next training day). Other than that, bench went well. Didn't rest long enough for my last set and the final rep was a real grinder, oh well.



Day 2 (Friday, 9/10/10)

Deadlift
1x5x280 (50%)
2x4x335 (60%)
2x3x390 (70%)
3x3x450 (80%)
1x3x440 (80%-)
1x3x450 (80%)

Pause CG Bench
1x5x135 (50%)
5x5x160 (60%)

Band Face Pulls
5x10xlight


Comments: When I got up to the sets with 390 on deadlift things weren't looking too promising. Although I was told the form looked good nothing felt quite right. So I figured the 5 triples at 450 would take a lot of effort today. The first set was difficult but manageable, and then after sets 2 and especially 3 were hard as hell I figured taking 10 pounds off might be the right call for the last two sets. The gym owner came over and I talked to him for awhile, and after the long break between sets 440 felt pretty damn good. So I thought I could go back up to 450, smash that set and get some confidence back. Well that set was a total bitch and I decided to skip the double deadlift. Decided to skip a lot of accessory work too. There have been plenty of days where I just put my head down and grind it out when things feel tough. I could tell today wasn't the day to do that. I'm not exactly sure if today was just a fluke or if it is because my first full week of school was really busy, or if 3 volume blocks in a row with no break is a bit too much. Regardless, I will take it easier on the accessory exercises for a couple of sessions, focus on recovery, and take it a session at a time.



Day 3 (Sunday,  9/12/10)

Squat (belt)
1x5x235 (50%)
1x5x280 (60%) [unracked and realized I needed the belt today]
2x5x325 (70%)
5x4x350 (75%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
4x4x185 (70%)

Incline DB Press
1x8x40
1x8x50
1x8x60

Pullups
4x3

Lat Pulldowns
1x10x80
1x8x100
1x8x120
1x8x110

Reverse Pec Deck
2x10x35
1x8x35

DB Extensions
1x8x30
1x8x35
1x8x40

Reverse BB Curls
1x10x45
1x8x55
1x8x65
1x6x75

Comments: I don't recall feeling my back this damn tight. This week has really kicked my ass. That said, I squatted well and dominated the weight. New bench program is feeling good and my technique has improved already. Going to really focus on recovery and try to put things together next week.

Extra work:

-Three 40 min. walks (Tues., Thur., Fri.)
-tons of wall slides, still helping, YES!