Week 16 of 31

Block 4, Week 3

Day 1 (Wednesday 10/13/10)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x330 (70%)
5x3x375 (80%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
5x2x230 (87%)

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

Really CG Bench (inside knurling)
1x5x115
1x5x135
1x5x155
1x5x175
1x5x185
1x5x195
1x5x205

Ab wheel
3x6

Seated Cable Rows
1x5x110
1x5x120
1x5x130
1x5x140
1x5x150
2x10x125
1x8x125

Band Kelso shrugs
4x12xmonster mini

Comments: Squats were definitely a struggle today. My body didn't feel particularly enthusiastic about the second squat session. Bench felt good today, took some video.



Day 2 (Friday, 10/15/10)

Deadlift
1x5x275 (50%)
1x5x325 (60%)
1x5x380 (70%)
1x5x410 (75%)
1x5x380 (70%)

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

Deadlift w/25's
1x4x275 (50%)
1x4x325 (60%)
4x4x380 (70%)

Hip Thrusts
1x10xBW
5x8x95

Dragon Flags
5x10

Kroc Rows
16x85
9x105

Band Face Pulls
5x10xlight

Prone Trap Raise
3x8x4

Comments: The first deadlift movement was quite easy (it was supposed to be) and the second movement was challenging (supposed to be). So I should be all set for a couple of weeks in the deadlift suit. I won't miss the deadlifts w/25's, not much fun.



Day 3 (Sunday, 10/17/10) [30th birthday workout]

Squat (no belt)
1x5x235 (50%)
1x5x280 (60%)
2x5x330 (70%)
5x4x355 (75%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x210 (80%)

DB Floor Press (paused)
1x6x55
1x6x65
1x6x75
1x6x85

NG Pullups
2x6
2x5

Tricep Band Pushdowns
4x15xlight

Reverse BB Curls
1x8x45
1x8x60
2x10x50

Lat Pulldowns (V-handle)
5x10x100

Comments:

Squats felt pretty solid today, and bench was fine too. I still have to figure out a good bench stance so that I don't raise the side of my foot. DB floor press felt good today, I really feel this is a productive exercise. During this week I have reached the half way point in my prep for the January meet. Looking forward to getting into gear the next couple of weeks and starting to ramp up the weights.

Extra work:

-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
-new hip stretches: hip flexor mobilization, 90/90 hip stretch, hip windshield wipers [making progress!!]
-contrast showers (1:00 hot, 0:30 cold) for 4 cycles [Friday]

Bench: 5x2x230 (87%), first and last sets 
http://www.youtube.com/watch?v=nieHI7oazbE


[b] Squat: 5x4x355 (75%), last set [/b]
http://www.youtube.com/watch?v=QYKMNgLw5uc