Week 22 of 31

Block 5, Week 4

Day 1 (Wednesday, 11/24/10)

Shirt Bench (44 Katana)
5x135
3x165
2x185
2x205
2x225
*add shirt
3x245
3x260
3x275
3x285 (video)

Squat (no belt)
1x5x240 (50%)
1x4x285 (60%)
2x3x335 (70%)
4x2x355 (75%)

Floor Press w/44lb chains
3x135
3x155
3x175
3x190
3x205@9

NG Pullups
5x6

Ab wheel
5x8

Seated cable rows
10x100
10x120
10x135
2x10x110

Prone trap raise
4x12x8

Comments: Really tried hard to touch in my shirt, maybe a little too hard.  Hopefully it won't take too much more weight to touch.  Squats were light today to prepare for a big session on Sunday.



Day 2 (Friday, 11/26/10)

Suit Deadlift (48 King and 50 Viking)
1x5x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
1x2x450 (80%)
3x2x495 (88%) [video]

DB Bench
6x55
6x65
6x75
6x85
6x95

Dragon flags
3x8

Band Face Pulls
5x15xlight

Kroc Rows
8x95
8x125

Comments: Deadlift form could have been tighter.  First two sets didn't feel great so I switched to the 50 Viking (tighter straps, looser hips) and it felt a little better.  But it was a bit awkward because I didn't have a warm-up set in it.  Looking forward to squatting heavy on Sunday.



Day 3 (Sunday, 11/28/10)

Suit Squat (38 SC)
5x225
3x275
2x315
1x365
*add suit
2x455 (72%)
1x535 (85%)
1x595 (95%) [video]
1x635 (101%) [video]
1x657.5 (105%) [video] (misload)

CG 4 Board Bench
5x225
5x245
3x5x265

NG Pullups
4x2x+20 (3 negatives per set)

Comments: Squat went really well, better than expected. Starting to figure out my opener. Won't hit anything this heavy before the meet. Didn't do as much accessory work today, this was enough.

Wednesday shirt bench, 3x285
http://www.youtube.com/watch?v=N5pFz_hgaos


Friday suit deadlift, 3x2x495
http://www.youtube.com/watch?v=cQ40veirCg8


Sunday suit squat, 1x595, 1x635, 1x657.5
http://www.youtube.com/watch?v=Z6-aYuBlaqQ