Week 15 of 31

Block 4, Week 2

Day 1 (Wednesday, 10/6/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x2x375 (80%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x3x205 (77%)
4x3x220 (83%)
1x2x220 (83%) [paused too long and came out of groove on 3rd rep]
1x3x220 (83%) [pulled my head out of my ass and did it right]

Squat (no belt)
1x3x260 (55%)
1x3x305 (65%)
4x3x355 (75%)

Really CG Bench Press
1x6x95
1x6x115
1x6x135
1x6x150
1x6x165
2x6x155

Ab wheel
4x6

Seated Cable Rows
1x6x110
1x6x120
1x6x130
1x6x140
2x8x120

Comments: I was pissed that I missed a rep on bench due to stupidity, but I made it right with an extra set. It will have to do. Trying to find a good position on my back for squats that doesn't piss my wrists off too much.


 
Day 2 (Friday, 10/8/10)

Deadlift
1x5x275 (50%)
1x4x325 (60%)
1x3x380 (70%)
1x3x435 (80%)
1x3x465 (85%)
1x3x435 (80%)

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

Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x3x380 (70%)

Hip Thrust
1x10xBW
5x6x95

Dragon Flags
5x10

Band Face Pulls
4x12xlight

SSB Upper Back Good Morning
1x10x145
1x10x165
1x10x185

Kroc Rows
1x17x80
1x8x100

Comments:

I tried to be more aggressive at the start of the pull and that felt fantastic. I think I was able to keep my form pretty tight with the added aggression.

The SSB upper back good mornings are a good exercise, but I have too much trouble isolating the upper back (I want to use my hips). So they are out of the rotation, and Kroc rows are in.

I am purposefully progressing slowly with the hip thrusts, quite sure it will pay off.

I can't believe how long the pull feels with 25 pound plates, shit.



Day 3 (Sunday, 10/10/10)

Squat (no belt)
1x5x235 (50%) [supposed to be 4 reps, hopefully I didn't ruin the program]
1x4x280 (60%)
2x3x330 (70%)
6x3x355 (75%)

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

Squat (no belt)
1x3x260 (55%)
1x3x305 (65%)
4x2x355 (75%)

DB Floor Press (paused)
1x8x50
1x8x60
1x8x70
1x8x80

Deficit Reverse BB Lunges
3x6x115

NG Pullups
4x5

Prone rear delt raises
3x12x5

Tricep Band Pushdowns
1x28xlight
1x12xlight

Comments:

I'm getting a little better at finding the right bar placement, not quite as low as I was going last week. Bench press was harder than it should have been today, wasn't particularly thrilled about that. I like neutral grip pullups so much better than overhand pullups, glad to discover this.

Extra work:

-Two 40 min. walks (Tues., Fri.)
-wall slides

Top set, 3x465 (85%)
http://www.youtube.com/watch?v=Keg8vv7WBm0