Week 2 of 31

Block 1, Week 2

Day 1 (Wednesday, 7/7/10)

Squat (no belt)
1x5x225 (50%)
2x4x270 (60%)
2x3x315 (70%)
5x2x360 (80%)

Pause bench
1x5x135
1x5x165@8
1x5x185@8
1x5x205@9
1x5x225@10
1x5x210@9
1x5x210@10

Squat (no belt)
1x3x250 (55%)
2x3x295 (65%)
4x3x340 (75%)

Barbell Rows
1x5x150
1x5x170@8
1x5x185@8
1x5x195@9
3x5x180@8
1x5x180@9

Good Morning
5x5x185

Inverted Rows
5x8

Comments: Bench was very solid tonight, really needed it. First double squat session, wasn't too bad.


Day 2 (Friday, 7/9/10)

Floor Press +44lb. chains (POR)
1x5x135
1x5x165@8
1x5x185@8
1x5x195@9
1x5x180@9

Deadlift
1x5x270 (50%)
2x4x325 (60%)
2x3x380 (70%)
5x2x430 (80%)

JM Press
1x4x105
1x4x125
1x4x140
1x4x155@8
1x4x165@9
2x4x155@8
1x4x155@9

Deadlift to knees + finish
1x3x270 (50%)
2x3x325 (60%)
4x2x350 (65%)

Inverted Rows
4x8

Ab Wheel
2x8

Band Face Pulls
4x12xlight

Pull-throughs
1x10x130
1x10x150
3x10x170

Comments: I think "I" figured something big out on deadlift, something novaeer mentioned. When I point my toes more straightforward lockout feels SIGNIFICANTLY smoother. This could be very big. Other than that, great day on bench.



Day 3 (Sunday, 7/11/10)

Reverse Band Bench (short/monster mini, #19)
1x5x225@8
1x5x245@9
1x3x265@10 (missed 4th high)
1x5x235@10

Squat (no belt)
1x4x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
6x3x340 (75%)

Incline DB Bench (neutral grip)
1x5x50
1x5x60
1x5x70@8
1x5x75@9
2x5x70@8
1x3x70@10 (missed 4th)

Squat (no belt)
1x3x250 (55%)
1x3x295 (65%)
4x2x340 (75%)

BB Stepups
4x6x115

Seated Cable Rows
4x10x100

Comments: Squats were solid, felt I had little gas on bench which only became evident on my top set of bench.


Extra work:

-Four 40 min. walks (Tues., Wed., Thur., Fri.)
-lots of work on my hip, hopefully I'm getting somewhere with it