Week 19 of 31

Block 5, Week 1

Day 1 (Wednesday, 11/3/10)

Squat (no belt)
1x5x240 (50%)
2x5x285 (60%)
5x5x335 (70%)

Pause bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
1x1x210 (80%)
2x1x240 (90%)

Ab wheel
5x6

NG pullups
6x4

Seated cable rows
8x110
8x120
8x130
8x140
10x125

Prone trap raise
5x12x5

Comments: Squat has improved quite a bit in the last few months. I'm starting to breeze through some of the Sheiko squat workouts, never happened before this meet prep.



Day 2 (Friday, 11/5/10)

Deadlift
1x5x280 (50%)
1x5x335 (60%)
1x4x390 (70%)
1x4x415 (75%)
1x4x445 (80%)
1x4x415 (75%)

Pause Bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
3x2x210 (80%)

Suit deadlift from 6" boxes (50 Viking)
1x4x280 (50%)
1x4x335 (60%)
1x4x390 (70%)
*add suit*
1x4x450 (80%)
4x4x480 (85%)

Dragon flags
3x10

BB Hip thrusts
8xBW
5x105
5x155
5x205
5x245
5x275

Kroc rows
8x90
6x120
7x100

Band face pulls
4x12xlight

Comments: Deadlifts went well today. I made some boxes and will be using them for 3 weeks to overload the top end of the lift in the suit. Hopefully this pays off come meet time. I thought it was time to put a little weight on the bar for the barbell hip thrusts, and it went a little better than I had guessed. Kroc rows probably would have gone better if I hadn't ripped a callous off on my second to last set of deadlifts.



Day 3 (Sunday, 11/7/10)

Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
2x3x335 (70%)
5x3x355 (75%)

Pause Bench
1x4x135 (50%)
1x3x160 (60%)
1x2x185 (70%)
3x2x200 (75%)

SLDL
3x6x50

NG pullups
4x2x+10 (3 negatives each set)

Pendlay rows
8x90
8x120
3x8x130

Reverse BB curls
8x55
8x65
7x75
12x65

Comments: I was a bit surprised how easy this work was considering the last several weeks were quite difficult. I didn't feel all that beat up this week which is a really good sign. Although I don't think RTS did a lot for my strength, I seem to be able to handle higher intensity work better than before. Anyway, I'll be testing my raw bench max on Friday, then getting in the shirt the following Wednesday. I have a size smaller squat suit (38 Super Centurion) on the way. I will start working in that thing 2 weeks from now. Even though the meet is 12 weeks away it is starting to feel much closer, as a lot of the prep is starting int he next couple of weeks.

Really looking forward to IPF Worlds which starts tomorrow morning. There are going to be some ridiculous totals. The IPF youtube channel will have video of every single lift of the competition for anyone that hasn't previously checked it out and is interested.

Extra work:
-wall slides
-hip stretches