Week 4 of 31

Block 1, Week 4

Day 1 (Wed. 7/21) [Metroflex--Fort Worth, TX]

Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
2x3x360 (80%)
3x2x385 (85%)

Bench (touch and go)
1x3x135
1x3x185
1x3x205
1x3x225@8
1x3x235@8
1x3x245@9
1x3x230@8
1x3x230@9

Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
4x2x360 (80%)

Good Morning
5x5x185

Seated cable rows
1x6x90
1x6x110
1x6x130@9
1x6x120@8
1x6x120@9

Inverted rows
5x8

Band Pullaparts
3x12xmini

Dragon Flags
3x10

Comments: Was kind of disappointed in the lack of good powerlifting equipment. Regardless, I was very happy to get a workout in during an unplanned trip (bought the ticket the day before). I have never felt so stable doing beltless squats, and I managed to bench pretty well considering the benches were terrible.




 
Day 2 (Friday, 7/23/10) [back home]

CG 3 board bench
1x3x185
1x3x225
1x3x255@8
1x3x270@8
1x3x280@9
1x3x265@9

Deadlift
1x5x270 (50%)
1x4x325 (60%)
2x3x380 (70%)
2x3x430 (80%)
3x2x460 (85%)

Tricep pushdowns
1x5x120
1x5x140
1x5x155@8
1x5x165@9
2x5x155@8
1x5x155@9

Inverted Rows
5x8

Pull-throughs
1x10x140
1x10x170
1x10x200
3x10x225

Band Face Pulls
5x12xlight

Comments: Deadlifts felt good, was happy considering I had flown across the country a couple of times earlier in the week. Close grip board presses were also better, good session.




Day 3 (Sunday, 7/25/10)

Shirt Bench (42 Fury)
1x5x135
1x5x185
1x1x225
4x3x255 (shirt) [trouble touching, groove too low]

Squat (no belt)
1x5x225 (50%)
1x4x270 (60%)
2x3x315 (70%)
6x3x360 (80%)

CG Incline Bench
1x3x115
1x3x135
1x3x150
1x3x165@8
1x3x175@9
2x3x160@8
1x3x165@8
1x3x175@9

Inverted Rows
5x8

Pushups
4x10

Reverse BB Curls
1x8x45
1x8x55
3x8x60

2-arm KB row
4x8x53's

Comments: Was glad to finish off this first volume block off well during a very stressful week. Squats felt extremely strong today until I started having some real issues with my new glasses. Descending kind of quickly was disorienting me and resulted in me coming out of the groove several times. My prescription changed dramatically, and I only started wearing the glasses yesterday. Decided to avoid step-ups for my own safety. Shirt benching will get a lot better over the next few weeks, left a lot to be desired today.

I had done reverse grip curls before with an EZ bar and hated them. I switched to DB hammer curls which I hated slightly less but my elbows never felt quite right doing them. So I did the reverse curls with a straight bar today and they felt great. I watched myself doing the 2-arm Kettlebell rows today in the mirror and it was ugly. More of this sort of exercise in the future only even lighter.

Started pulling the bar down quicker in close grip inclines and it improved my strength in the movement, hence why I ramped the weight back up.

Next volume cycle I will add a week 5 in which I'll do some singles at 90%. I will also add 10 pounds to both squat and deadlift maxes and keep the volume the same. Hopefully I can make it through this squat cycle without a belt and taking just about every rep to the basement, if not I will adapt. Looking forward to it.