Week 6 of 31

 Block 2, Week 2

Day 1 (Wednesday 8/4/10)

Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x2x370 (80%)

Manpon Bench +72 lb. chains
1x4x135
1x4x165@8
1x4x185@8
1x4x205@10
2x4x185@8

Inverted rows
5x10

Lat pulldown (activation)
1x10x70
1x10x80
3x10x90

Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x3x345 (75%)

SSB Good Morning
5x5x185

Comments: The manpon press with chains is a good movement, really hits the transition and lockout well. Form was a little sloppy on squats for the first session, tightened it up for the second session.



Day 2 (Friday, 8/6/10)

2 Board Bench (por)
1x5x185
1x5x215
1x5x235@9
1x5x225@8
1x5x225@9

Deadlift
1x5x275 (50%)
2x4x330 (60%)
2x3x385 (70%)
5x2x440 (80%)

DB Extensions
1x6x30
1x6x35@8
1x6x40@9
1x6x37.5@9

Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x2x360 (65%)

Inverted Rows
6x8

Ab wheel
5x6

Pull-throughs
1x10x160
1x10x200
1x10x225
1x9x225 (damn grip)
1x10x225

Band Face Pulls
4x10xlight

Comments: The first couple of sets with 440 on deadlift were a touch sloppy/difficult. I smoked the remaining 3 sets and I am starting to feel really good about the deadlift. I think my second deadlift movement is really targeting a weakness right around the knees and I plan on keeping it for at least 1 more cycle. Bench was a big bag of okay.



Day 3 (Sunday,  8/8/10)

Squat (no belt)
1x4x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
6x3x345 (75%)

Shirt Bench (42 Fury)
1x5x135
1x3x185
2x3x265 (add shirt)
1x2x265 (missed 3rd at lockout)
1x1x285 (got it, but sloppy)

Squat (no belt)
1x3x255 (55%)
1x3x300 (65%)
4x2x345 (75%)

Standing Overhead Press
1x6x95
1x6x110
1x6x120@8
1x6x130@10
1x6x120@9

BB Stepups
4x6x155

Seated Cable Rows
1x6x90
1x6x100
1x6x110
1x6x120
1x6x130
1x8x100
1x6x100

Lat pulldowns (activation)
2x10x90
4x10x80

Reverse grip BB Curls
1x8x45
3x8x55

Push-ups & scap push-ups
3x10

Comments: Shirt bench was pretty good last week, this week it was pretty shitty. May not have had the shirt on quite right this week. In addition, my shoulders and triceps felt really fatigued going into today. Squats are starting to feel extremely good, starting to really find my rhythm on both squat and deadlift. Bench feels a long way off. A good week of training overall, but bench isn't where I want it to be at this point in the cycle.

Foam rolling my hip flexor with the soft foam roller (instead of tennis balls) seems to be helping.

Extra work:

-Three 40 min. walks (Mon. - Wed.)