Week 21 of 31

Block 5, Week 3

Day 1 (Wednesday, 11/17/10)

Floor Press w/44lb. chains
3x135
3x155
3x175
3x195@8

Shirt Bench (44 Katana)
5x135
3x165
2x185
2x205
1x225
*add shirt*
3x245
3x255
3x265 (84%) [video]

Squat (no belt)
1x5x240 (50%)
1x5x285 (60%)
2x5x335 (70%)
5x4x355 (75%)

NG Pull-ups
5x5
2x4

Ab wheel
3x8

Seated Cable Rows
5x125
5x140
5x155
2x7x130

Prone Trap Raise
4x10x8


Comments: Very good first day in a brand new shirt and first time in a Katana.  Wasn't able to touch, but got close with fairly light weight my last set.  I was really light headed during squats and the rest of the workout which made things more interesting.



Day 2 (Friday, 11/19/10)

Deadlift
1x5x280 (50%)
1x5x335 (60%)
1x5x390 (70%)
2x5x415 (75%)
1x5x390 (70%)

DB Bench
8x50
8x60
8x70
8x80
8x90

BB Hip Thrusts
5x135
5x205
5x5x245

Dragon Flags
5x10

Kroc Rows
8x90
10x120
15x100

Band Face Pulls
4x15xlight

Grip Machine
2x20x50

Comments: Deadlifts felt like I had the week off today which will probably prove very useful for the next couple of weeks where I do doubles and singles in the suit.  I got a Hampton bar pad today and figured the 5x5x245 on hip thrusts would be easy.  It was more difficult than I would have liked so I'll drop the poundage on these and ramp back up.

I was shooting for a set of 8 at 80 or 85 pounds on dumbbell bench, so hitting a solid set of 90 felt pretty damn good.  Turns out I'm better at Kroc rows when I don't rip a callous shortly before doing them, weird!  Get in the new squat suit on Sunday, shall be interesting.



Day 3 (Sunday, 11/21/10)

Suit Squat (38 SC)
1x5x225
1x3x275
1x2x315
1x2x365
*add suit (straps down)
1x2x440 (70%)
3x3x500 (80%)
*straps up
2x1x565 (90%) [video, last set]

CG 4 board Bench
5x205
5x235
5x255
5x265@8

NG Pull-ups
4x2x+15 (3 negatives after each set)

SLDL
3x6x60

Pendlay Rows
5x110
5x130
3x5x145

Comments: I definitely didn't think I'd be able to get depth with this weight my first time in a 38 Super Centurion.  That being said, I was really happy with my form on the last set.  Good session and good week.



Wednesday Shirt Bench:
http://www.youtube.com/watch?v=4ib6f6Lsbm8


Sunday Suit Squat
http://www.youtube.com/watch?v=VnQt1_LKRUA