Week 5 of 31

Block 2, Week 1

Day 1 (Wednesday, 7/28/10)

Fat Bar Bench
1x3x150
1x2x190
1x1x220
1x1x250@8
1x1x270@9
1x1x255@9

Squat (no belt)
1x5x230 (50%)
2x5x275 (60%)
5x5x320 (70%)

Good Morning
5x5x185

Seated Cable Rows
1x5x90
1x5x100
1x5x110
1x5x120@8
2x5x130@9
1x5x120@9
3x8x100

Barbell rows (paused at top)
5x6x110

Lat pulldowns (lat activation)
1x10x60
2x10x80
1x8x80

Comments: Fat bar bench was pretty decent. I am trying to really target scapular retraction strength so I tried pausing barbell rows on my torso. I have come to the conclusion that doing weights where you can pause the bar on the torso and actually doing it are two different things. Felt like my forearms were shredding on the pause, even with a light weight.



 
Day 2 (Friday, 7/30/10)

CG 3 board bench
1x2x185
1x2x225
1x2x255
1x2x275@8
1x2x295@9 (YES!)
1x2x280@9
2x3x255@8

Deadlift
1x5x275 (50%)
2x5x330 (60%)
5x5x385 (70%)

Elbows out DB extensions
1x6x30
1x6x35
1x6x40
1x6x45@8
1x6x50@8
1x5x55@9

Inverted Rows
6x8

Pull-throughs
1x10x150
1x10x190
1x8x225
1x9x225
1x10x225

Band Face Pulls
4x12xlight

Comments: Hands were particularly tired today, making holding on to deadlifts and pull-throughs much more difficult than it should have been. Was very happy to hit 295 on 3 board today, VERY happy.



Day 3 (Sunday, 8/1/10)

Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
5x3x255 (shirt) [touched each rep of last 4 sets]

Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x3x345 (75%)

CG Incline Bench
1x3x115
1x3x135
1x3x155@8
1x3x170@9
2x3x160@8

Inverted Rows
6x10

BB Stepups
3x6x135

Reverse grip BB Curls
1x10x45
1x10x55
1x6x65
1x8x55

Push-ups & scap push-ups
3x12

Comments: Shirt bench was MUCH better than last week. Groove was much better, and touched all but the first couple of reps. Touching a little too low still, but getting better. The third rep was difficult on every set, which I think stems from my triceps being tired from 3 boards on Friday.

This might be the best I have ever felt raw squatting. Looking forward to seeing how the rest of the cycle goes, because my technique is feeling better than ever.

I think I am figuring out some stuff with my left hip. Seems that doing a lot of glute bridges along with some external rotation mobility work is what is needed. I'm optimistic.

Extra work:

-Four 40 min. walks (Mon. - Thur.)