Week 17 of 31

Block 4, Week 4


Day 1 (Wednesday, 10/20/10)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
2x3x375 (80%)
3x2x400 (85%)

Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
4x2x240 (90%)

Squat (no belt)
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
4x2x375 (80%)

Decline DB Key Press
1x8x30
1x8x40
1x8x50
1x8x60
1x8x65
1x8x60

Ab wheel
4x6

Seated Cable Rows
1x12x100
1x12x115
1x12x125
5x12x100

Comments: Best workout I can remember in a long time. Squats felt surprisingly strong, particularly considering how shitty they felt a week ago. I was happy with the way bench went as well. Progress.



Day 2 (Friday, 10/22/10)

Suit Deadlift (48 Metal King)
1x4x275 (50%)
1x4x325 (60%)
1x3x380 (70%)
*add suit*
1x3x440 (80%)
1x2x475 (86%)
2x2x495 (90%)

CG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
5x3x200 (75%)

Dragon flags
4x10

Kroc Rows
1x15x90
1x8x110

Thoracic extensions on GHR
2x10x45

Hip Thrusts
1x10xBW
5x5x110

Band Face Pulls
5x12xlight

Prone Trap Raise (bentover)
4x12x4lb

Comments: I felt strong on deadlift today, but I had to fight my suit in order to lock out. I'm going to switch to my looser suit next week for singles and see what I think. That suit gives less off the floor but lockouts are much smoother. Those thoracic extensions which both Bret Contreras and Glenn Pendlay have done videos on are a brutal exercise. The bar seemed to be plenty of weight.



Day 3 (Sunday, 10/24/10)

Suit Squat (42 SC, straps down)
1x4x225
1x3x275
1x2x315
1x1x365
*add suit/wraps*
1x3x410 (65%)
2x3x470 (75%)
3x3x500 (80%)

MG Pause Bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x3x205 (77%)
4x3x220 (83%)

DB Floor Press (paused)
1x5x60
1x5x70
1x5x80
1x5x90
1x5x95

Reverse DB Deficit Lunges
3x6x40's

NG Pullups
2x6
3x5

Tricep Band Pushdowns
5x15xlight

Reverse BB Curls
1x8x45
3x6x65

Comments: Was able to go heavier than I had planned on squats today; pleased about that. Maybe it was the cheering section today with the Packers playing late. I'm really happy with how things are going, and definitely looking forward to singles in squat and deadlift gear next week.

Extra work:
-Four 40 min. walks (Mon., Tues., Thur., Fri.)
-wall slides
-hip flexor mobilization, 90/90 hip stretch, hip windshield wipers [hip is improving]


WED--Squat: 3x2x400 (85%) first and last sets; Bench: 4x2x240 (90%) first and last sets
http://www.youtube.com/watch?v=Vl1QNDLB7pA



FRI--Suit Deadlift: 2x2x495 (90%) 
http://www.youtube.com/watch?v=v8oAAaAVHEU



 
SUN--Suit Squat 3x3x500 (80%) 
http://www.youtube.com/watch?v=Jvz0FIXOigc