Week 12 of 31

Block 3, Week 4

Day 1 (Wednesday 9/15/10)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
2x3x370 (80%)
3x2x395 (85%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
2x3x185 (70%)
5x3x215 (81%)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
4x2x370 (80%)

Floor BB Skullcrushers
1x6x55
1x6x70
1x6x80
1x6x90
3x6x80

Dragon Flags
5x8

Inverted rows
5x8

Comments: Squats were solid today. The first round of squats went really well, the second round were pretty damn tough. Was able to get some nice long pauses on bench, they felt good.

 

Day 2 (Friday 9/17/10)

CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
5x4x170 (65%)

Suit Deadlift
1x5x280 (50%)
1x4x335 (60%)
2x3x390 (70%)
2x3x450 (80%) [add suit 2nd set]
3x2x475 (85%)

Dragon Flags
5x8

Chest-supported rows (neutral grip)
1x5x45
1x5x80
1x5x105
1x5x120
1x5x130
1x5x105

Band Face Pulls
4x10xlight

Comments: Doing abs the last couple of sessions has made my low back feel so much better. I had been slacking on the abs. I'm starting to think a few sets of abs are a lot more important than good mornings or pull-throughs. As I put a little more weight on the bar it seems low back fatigue can sneak up on me so much easier. Deadlifts felt so much better than last week, and I felt solid in the suit. A friend pulled 550@~180, that pumped me up really well for deads.



Day 3 (Sunday, 9/19/10)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x325 (70%)
6x3x370 (80%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x4x185 (70%)
4x4x200 (75%)

DB Incline Bench
1x6x45
1x6x55
1x6x65
1x6x70

BB Stepups
4x6x115

Band-assisted Pullups
4x6xlight

Reverse pec deck
4x8x30

Lat Pulldowns
1x8x90
1x8x110
1x6x130
1x5x140

Band Tricep Pushdowns
4x20xmonster mini

Comments: Squats and benching went well. I was happy to get some long pauses on bench, feeling a little stronger and more comfortable on bench each session. I've successfully made it through 3-four week volume blocks now (squat and deadlift) and only had to use my belt for one squatting session. I think that will bode very well for my core strength on meet day. So the plan from here is to take it a little easier for a couple of sessions to serve as a small deload and then on Sunday do some singles in my squat suit around 90%. Then I will start a 5 week block where I will add 5 pounds to my squat, and change my deadlift programming some. I feel that I am starting to get burned out on the high volume deadlift training, so I have designed a program that will get me to the meet in January, and hopefully get me there quite a bit stronger. The basic idea is to up the intensity and lower the volume. Instead of 5 top sets (on Sheiko) I will do 3 top sets. As an example, instead of doing 5x3x450, I might do 3x430, 3x460, 3x430. Or instead of doing 3x2x475, I'll do 3x470, 3x490, 3x470. I am planning on doing double deadlift sessions 3 out of every 5 weeks. We shall see how things go.

Extra work:

-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides