Week 8 of 31

Block 2, Week 4

Day 1 (Wednesday, 8/18/10)

Manpon Bench +72 lb. chains
1x4x135
1x4x155
1x4x175@8
1x4x195@9
1x4x185@9

Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
2x3x370 (80%)
3x2x390 (85%)

DB Extensions
1x5x25
1x5x30
1x5x35
1x5x40@8
1x5x45@9
1x5x42.5@8
1x5x42.5@9

Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
4x2x370 (80%)

SSB Good Morning
5x5x185

Chest-supported row
2x6x45
2x6x70
6x6x90

Comments: I was feeling a bit shy of 100% today, had a cold that wasn't treating me so well. Consequently, I didn't treat the cold very well. Took me awhile to squat the way I wanted to, but by my last set at 390 things were starting to click. Thought my head was going to explode during rows, but wanted 10 total sets. This was plenty for the day.



Day 2 (Friday, 8/20/10)

2 Board Bench (por)
1x4x185
1x4x215
1x4x235@8
1x4x255@9
1x4x245@8

Suit Deadlift
1x5x275 (50%)
1x4x330 (60%)
2x3x385 (70%)
2x3x440 (80%) [add suit]
3x2x470 (85%)

Band Face Pulls
5x12xlight

Dragon Flags
3x12

Deadlift to knees + finish
1x3x275 (50%)
2x3x330 (60%)
4x2x385 (70%)

Pull-throughs
1x8x170
1x8x200
4x8x225

Inverted Rows
5x8

Comments: Shoulder has been a little tight and tired lately, so I more or less repeated the 2 board workout from last week. Deadlifts felt pretty good. I took some video and I didn't keep my upper back tight enough, but getting back in the suit this early on in the prep is a very good thing. I've tried getting that damn video up on youtube 8+ times because I'd like to have it as reference. Maybe I'll get it up tomorrow or something. Will get in the suit again in 4 weeks, looking forward to tightening up the technique.



Day 3 (Sunday, 8/22/10)

Shirt Bench (42 Fury)
1x5x135
1x3x185
1x2x225
1x3x245 (add shirt)
1x3x255
1x3x265
2x3x275

Squat (no belt)
1x5x230 (50%)
1x4x275 (60%)
2x3x320 (70%)
6x3x370 (80%)

Standing Overhead Press
1x4x95
1x4x115
1x4x125
1x4x135@8
1x4x145@9
1x4x135@9

BB Stepups
3x6x135

Lat pulldowns (activation)
1x10x80
1x8x90
1x8x100
1x8x110
2x8x100

Inverted Rows
5x8

Reverse BB curls
1x10x45
1x8x55
2x8x65

Push-ups & scap push-ups
4x10

Comments: Today was a good day in the shirt, first time doing a triple @275, and I managed two. The form is improving, this is a great sign. Squats were rough, but my low back was really tired and I was too stubborn to wear a belt. I need to stay tighter on the descent, I am getting lazy in the hole; unacceptable. This completes my 2nd squat and deadlift volume block. I will add 5 pounds to my squat max and 10 pounds to my deadlift max. I will try to make it through this block without using a belt on squat, but if I don't no big deal. I REALLY wanted to make it through the first two blocks without a belt and was happy to do so. I'm sure my stability once I get in the suit will really benefit.

Planning on doing some singles 5 weeks from now in my deadlift suit and squat suit around 90%, looking forward to it.

Thinking about testing my raw bench max in 2.5 weeks depending on how things go.

Pretty sure my damn cold is about done, good deal.

Extra work:

-Two 40 min. walks (Mon., Tues.)

Deadlift video:

http://www.youtube.com/watch?v=bAeGRseRS3k