Week 18 of 31

Block 4, Week 5

Day 1 (Wednesday, 10/27/10)

Squat
1x5x235 (50%)
1x4x280 (60%)
2x3x330 (70%)
5x2x355 (75%)

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

Decline DB key press
6x40
6x50
6x60
6x70

Ab wheel
5x6

Seated cable rows
10x100
10x110
10x120
10x130

NG pullups
6x4

Prone trap raise
4x10x5

Comment: Deloading on both bench and squat this session so pretty easy.



Day 2 (Friday, 10/29/10)

Suit deadlift (50 Viking)
1x4x275 (50%)
1x3x325 (60%)
1x2x380 (70%)
*add suit*
1x2x440 (80%)
1x1x480 (87%)
1x1x505 (92%)
2x1x525 (95%)
*raw
1x475 (86%)
1x525 (95%)

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

DB floor press
5x60
5x70
5x80
5x90
5x100

Dragon flags
4x8

Kroc rows
8x85
9x115

Band face pulls
4x12xlight
Comment: The lockouts on the singles at 525 in the suit weren't as smooth as I would have liked so I wanted to see if I was better off pulling without the suit. The raw single at 525 was pretty difficult and I am now convinced I just have to learn how to pull in a suit properly. I am pretty wiped from the heavy singles.


Day 3 (Sunday, 10/31/10)

Suit Squat (40SC, strangulators)
1x4x225
1x3x275
1x2x315
1x1x365
*straps down*
1x2x410 (65%)
*straps up*
1x2x470 (75%)
1x1x535 (85%)
2x1x595 (95%)
1x1x565 (90%)

Pause bench
1x4x135 (50%)
1x4x160 (60%)
1x3x185 (70%)
1x2x210 (80%)
4x2x225 (85%)

NG Pull-ups
4x2x+10 lb. (3 negatives after each set

Band tricep pushdown
4x12xlight

Comments: While it was good to be able to handle some decent weight in the suit, I felt the execution could have been better. All in all not bad, but I was favoring my right side quite a bit.


Friday Deadlift:
http://www.youtube.com/watch?v=cAt2P-inzsE



Sunday Squat:
http://www.youtube.com/watch?v=7BGF-fnjBXU