Week 7 of 31

Block 2, Week 3

Day 1 (Wednesday 8/11/10)

Squat (no belt)
1x5x230 (50%)
2x4x275 (60%)
2x3x320 (70%)
5x3x370 (80%)

Manpon Bench +72 lb. chains
1x5x135
1x5x155
1x5x175@8
1x5x185@9
1x5x175@9

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

Inverted rows
8x8

DB Extensions
1x8x25
1x8x30
1x8x35@8
1x8x37.5@9
1x8x35@9

Lat pulldown (activation)
1x10x80
1x8x90
1x8x80

Cable Rows
3x8x100

Comments: Always feels good to get through this squat session, especially if it is without a belt. I feel like things are getting dialed in.



Day 2 (Friday, 8/13/10)

2 Board Bench (por)
1x4x185
1x4x215
1x4x235@8
1x4x255@9
2x4x240@8

Deadlift
1x5x275 (50%)
2x4x330 (60%)
2x3x385 (70%)
5x3x440 (80%)

*45 minute break "fixing" left hand

Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x3x360 (65%)

Band face pulls
5x10xlight

Band rows
5x12xlight

Comments: On my last set of deadlift at 440 I ripped two huge callouses off. Hurt like absolute hell, which resulted in me cutting accessory work short, but was glad to be able to get in the second deadlift session. The 2 board bench went way better than last week, which was extremely encouraging.



Day 3 (Sunday, 8/15/10)

Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
1x3x245 (add shirt)
1x3x255
2x3x265
1x3x255

Squat (no belt)
1x5x230 (50%)
1x5x275 (60%)
2x5x320 (70%)
5x4x345 (75%)

Standing Overhead Press
1x5x95
1x5x110
1x5x125@8
1x5x135@8
1x5x145@9
1x5x135@8
1x5x135@9

BB Stepups
3x6x135

Inverted Rows
6x8

Lat pulldowns (activation)
1x10x80
2x10x90
2x10x80

Push-ups & scap push-ups
3x10

Comments: Today was quite difficult because my allergies were really acting up, my head felt ready to explode on squats, sinuses were draining during bench, etc. But hell, I felt good enough to get it done.

After a shitty shirt bench session last week, I really needed this. I received a really good suggestion from my handler, he told me to not only push into the bench with my upper back, but also my ass. Have some work to do, but I think it will make a big difference.

It was a good week of training, feel as though I have the squat, bench, and deadlift all headed in the right direction. I like where I'm headed.

Extra work:

-Four 40 min. walks (Mon. - Thur.)
-lots of work on left hip