Week 9 of 31

Block 3, Week 1

Day 1 (Wednesday, 8/25/10)

Squat (no belt)
1x5x235 (50%)
2x5x280 (60%)
5x5x325 (70%)

Reverse Band Bench (light/short, #19, 12 from top)
1x3x185
1x3x225
1x3x255
1x3x275
1x3x295@8
1x3x305@9+
1x3x290@8
1x3x290@9

SSB Good Morning
5x5x190

JM Press
1x5x95
1x5x115
1x5x125
1x5x135@8
1x5x145@8
1x5x155@9
1x5x145@9

Chest-supported Rows
2x8x45
2x8x70
2x5x90
2x5x100
2x5x110

Band Rows
5x10xlight

"No money" drill
5x10x0.5 mini

Comments: Was pleased with a 20 pound PR on the reverse band bench. Shoulder felt pretty tight after this workout. Squats were good.



Day 2 (Friday, 8/27/10)

Pause Bench
1x3x135
1x3x185
1x3x205
1x3x225@8
1x3x240@9+
1x3x225@9

Deadlift
1x5x280 (50%)
2x5x335 (60%)
5x5x390 (70%)

Inverted Rows
10x8

Dragon Flags
5x10

Band Face Pulls
8x10xlight

Pull-throughs
1x10x170
1x10x200
5x10x225

Comments: My triceps felt torched during bench today, and it showed in the performance. I really worked on keeping a tight upper back during deadlifts and I think I was doing a pretty solid job by my last set. Did a lot of upper back stuff today, probably too much as my shoulder felt like shit after this workout.



Day 3 (Sunday, 8/29/10)

3 Board Bench (por)
1x3x185
1x3x225
1x3x255
1x3x275@8
1x3x295@11 (missed 3rd, got tentative and misgrooved)

Squat (no belt)
1x5x235 (50%)
2x4x280 (60%)
2x3x325 (70%)
5x3x350 (75%)

BB Stepups
4x6x135

Pullups (trying to get chest above bar)
5x3

Lat Pulldowns (activation)
1x10x80
1x10x90
1x10x100
2x8x110

Cable "L's"
1x10x15
3x12x10

Inverted Rows
5x8
1x10

Reverse BB Curls
1x8x45
1x8x55
1x8x65
1x8x55

Comments: I was pissed about the 3 board, I was feeling strong, got tentative and fucked up my set. I also think it contributed to how shitty my shoulder feels right now. The 275 set felt so damn easy I knew I could nail 295. I hesitated as I was lowering my 3rd rep, lost my tightness, and I was cooked. Squats were good. Have to figure out this damn shoulder thing.  I think the foam presses with chains are messing it up . . . sudden tension at mid-range seems rough on the shoulder.

Extra work:

-Four 40 min. walks (Mon. - Thur.)
-lots of work on shoulder: wall slides, behind neck band pullaparts, bent over band rows, dynamic stretches




Deadlift video:
http://www.youtube.com/watch?v=fV3Sx6j6W7A


Bench video:
http://www.youtube.com/watch?v=mdW-hQ-BBhk