Week 14 of 31

Block 4, Week 1

Day 1 (Wednesday, 9/29/10)

Squat (no belt)
1x5x235 (50%)
2x5x280 (60%)
5x5x330 (70%)

Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
4x2x200 (75%)

Floor BB Skullcrushers
1x8x45
1x8x55
3x8x65

Ab wheel
4x6

Seated Cable Rows
1x8x90
1x8x105
1x8x120
1x8x130
4x8x115

Inverted row scapular retractions
4x8

Comments: Used a low bar position in the squat for the first time in over a year and it felt really strong. I think my upper back is now thick enough to use a low bar position. Deloading bench this week, trying to be patient.



Day 2 (Friday, 10/1/10)

Deadlift
1x5x275 (50%)
1x4x325 (60%)
1x4x380 (70%)
1x4x410 (75%)
1x4x435 (80%)
1x4x410 (75%)

CG Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
4x3x170 (65%)

Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x3x355 (65%)

Hip Thrust
5x10xBW

Dragon Flags
3x10

Band Face Pulls
5x10xlight

SSB upper back goodmorning
1x10x125
1x10x145
1x10x165
1x10x185
1x10x205

Comments: First week of the deadlift cycle went very well. Everything felt solid and the poundages felt about right. I wanted about a 3 in. deficit and that worked out to deadlifting with 25 pound plates . . . it really feels like a L-O-N-G pull. I have tried upper back good mornings before, but never put any weight on the bar, this is a damn good exercise.



Day 3 (Sunday, 10/3/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x3x355 (75%)

MG Pause Bench (deload)
1x4x135 (50%)
1x3x160 (60%)
4x2x185 (70%)

Band-assisted pullups
5x5xlight

Reverse pec deck
5x12x30

Lat Pulldowns
1x12x80
1x10x95
1x10x110
1x10x120
1x10x110

Deficit BB Reverse Lunges
4x6x95

Reverse BB Curls
1x10x45
1x10x55
1x10x60
1x11x65

Tricep Band Pushdowns
4x15xlight

Comments: The low bar position on squat felt really damn good. I was trying to make the squats feel challenging, but I couldn't squat deep enough for that to happen. While I was benching my wife was watching to see if my feet were moving, and a good bencher (Michael) was giving me some technique pointers. When I use a wide stance I tend to lift the side of my foot up, so I tried a Wade Hooper stance--narrow, feet back and perpendicular to the bench and that seemed much better. Michael told me to tuck my elbows at the start of the motion, felt more stable.

Got the Deficit Reverse Lunges from an article this week, great replacement for Step-ups.

Looking forward to putting some weight back on the bar on bench next week, and working some more on the low bar position. Deadlift technique is starting to really feel dialed in.

Extra work:

-Three 40 min. walks (Tues., Thur., Fri.)
-wall slides
-glute bridges


[b]Top set, 4x435 (80%), and first set of deadlift w/25's 3x355 (65%) [Friday][/b]
http://www.youtube.com/watch?v=LGaOolYUov4


[b]First and last set of 5x3x355 (75%) [Sunday][/b]
http://www.youtube.com/watch?v=BKVcX2Co_qM