Block 6, Week 4
Day 1 (Wednesday, 12/29/10)
Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
1x3x395 (80%)
1x3x405 (80%+)
3x2x430 (85%+)
Shirt Bench (44 Katana)
5x135
4x165
3x195
2x225
*add shirt
2x275
1x295
1x315 (no touch)
3x1x335 (each a little shaky, questionable lockout)
0x325
3 Board Bench
3RM
3x255
2x275 (missed 3rd)
Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x355 (70%+)
4x2x405 (80%+)
NG Pullups
5x5
Ab wheel
4x8
Comments: Squats are going awesome. Felt I could have tripled the second set at 430. And I did 8 sets with 405 or more on the bar, gives me a lot of confidence.
As for bench, not a good day. I'm not sure I was fully recovered from last week and maybe that contributed to not having good bar control on my top sets. One good point was that I touched on all of my work sets at 335 and 325, but probably at least a little low on each set. I think the prudent thing to do at this point is to switch to the 42 Fury for the meet.
Day 2 (Friday, 12/31/10)
Suit Deadlift (50 Viking)
4x280
3x335
2x390
1x445
*add suit
1x485
1x525, 535, 535, 525
Shirt Bench (42 Fury)
4x135
3x165
2x195
1x225
*add shirt
2x255
1x275 (no touch)
1x295 (touch)
2x1x305 (touch)
Seated Cable Rows
8x120
5x8x140
Dragon Flags
5x10
Band Face Pulls
5x12xlight
Prone Trap Raise
3x10x5
Comments: I think I've overreached a bit on deadlifts. That's fine, I was able to complete the reps fine and lockouts were very clean, this is definite progress. So given the extra confidence and the overreaching I'm going to skip on the heavy single next week and take a little deload before taking my opener the following week. I just have to figure out the extent to which I will deload, not entirely sure yet.
Since I haven't demonstrated appropriate control of the 44 Katana I decided to go with the 42 Fury for the state meet. I wanted to get some clean reps in and figured I could comfortably get 285 down to my chest. When I pulled the shirt down and belted tightly (I never did this during or leading up to the last meet, always wore the belt loose so the shirt would ride up some and make it easier to touch) then it took 295 to get down to my chest and 305 to get down cleanly. So I'll get some sets in at 305 to 315 next week, work up to a heavy single (~ 2nd attempt) the following week, and then 1.5 weeks out I will hit my opener twice. I feel like for the upcoming meet I have more potential in the Fury.
Day 3 (Sunday, 1/2/10)
Suit Squat (40, straps down)
5x225
4x275
3x315
2x365
1x405
*add suit, straps down
2x460 (70%)
3x3x525 (80%)
1x3x495 (75%)
NG Pullups
5x3x+30
Pendlay Rows
5x135
5x5x155
Reverse BB Curls
8x65
8x75
5x85
6x75
Comments: Couple of curl PR's, nothing else matters. I figured I'd be good for 5 triples @525 on squat, but my low back had other ideas. Just didn't have the stability that I ordinarily do so I cut the work short. Also I took the day off bench, I was supposed to have a deload next week but I wanted to get some extra shirt work in since I am switching shirts. So my deload week got smashed into taking off bench today.
Not the best week of training but reasonable. I might be a bit less aggressive next week than previously planned to ensure I am at top form come meet day. Example, I'm not sure it is necessary to do so much suit squat work next week, probably just do 3 singles at 595 rather than 595x1, 2, 1, 2, 1.
Wednesday, December 29, 2010
Tuesday, December 28, 2010
Squat and Deadlift Plan to Meet
27 of 31 Deadlift
Day 1 Day 2 Day 3
2x3x80% 1x525, 535, 535, 525 straps down, 40
3x2x85%+ 5x3x525
4x2x80%+
28 of 31
Day 1 Day 2 Day 3
5x3x75% 4x1x515 straps up, 38 (comp suit)
590x1, 2, 1, 2, 1
29 of 31
Day 1 Day 2 Day 3
4x2x75% 1x485, 535 straps up, 38
1x575, 630
30 of 31
Day 1 Day 2 Day 3
4x2x80% 425, suit: 465, 485, 485 3x2x75%
cut assistance volume in half
31 of 31
Day 1 (Wednesday) recovery work throughout the week
3x2x70%
minimal assistance
At this point my bench training depends on the previous week's performance so I'm not going to lay out a formal plan. I like the idea of having my last deadlift session be in a suit and since it isn't all that productive to pull light in a suit my last pulling session will be 8 days out. I thought about pulling for reps in my last session but of late I have been executing my second rep better than my first . . . this needs to change and pulling only singles the last few weeks I think will help. I may make some small alterations but I think the basic plan is in place.
Day 1 Day 2 Day 3
2x3x80% 1x525, 535, 535, 525 straps down, 40
3x2x85%+ 5x3x525
4x2x80%+
28 of 31
Day 1 Day 2 Day 3
5x3x75% 4x1x515 straps up, 38 (comp suit)
590x1, 2, 1, 2, 1
29 of 31
Day 1 Day 2 Day 3
4x2x75% 1x485, 535 straps up, 38
1x575, 630
30 of 31
Day 1 Day 2 Day 3
4x2x80% 425, suit: 465, 485, 485 3x2x75%
cut assistance volume in half
31 of 31
Day 1 (Wednesday) recovery work throughout the week
3x2x70%
minimal assistance
At this point my bench training depends on the previous week's performance so I'm not going to lay out a formal plan. I like the idea of having my last deadlift session be in a suit and since it isn't all that productive to pull light in a suit my last pulling session will be 8 days out. I thought about pulling for reps in my last session but of late I have been executing my second rep better than my first . . . this needs to change and pulling only singles the last few weeks I think will help. I may make some small alterations but I think the basic plan is in place.
Wednesday, December 22, 2010
Week 26 of 31
Block 6, Week 3
Day 1 (Wednesday, 12/22/10)
Squat (belt)
1x5x250 (50%)
2x4x295 (60%)
2x3x355 (70%+)
5x3x405 (80%+)
Shirt Bench (44 Katana)
1x4x135
1x4x165
1x3x195
1x2x225
*add shirt
2x265
1x285
1x305
1x325, 335, 335, 325 (touch on last two)
Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
1x3x345 (70%)
1x3x370 (75%)
4x3x380 (75%+)
3 Board Bench debacle
3x255
3x275
2x285 (missed 3rd)
3x265
NG Pullups
4x6
1x5
Comments: I am pushing my raw belted squat and it is responding quite nicely. I managed two legitimate benches today, with the last shirted bench I did the most technically sound to date. I cocked my wrists back a little at the start, allowing more elbow tuck. Also, after starting the bar in the proper groove about half way down I pulled hard with my lats to get a little momentum to get the bar to my chest. It seems when I don't have that momentum it is very difficult to touch. By the time I got to 3 board I was spent but still ready to fight. The first set at 275 felt quite solid, and thought I would go up to 285 (I did one triple at this weight last week). Well it wasn't a good decision and the 265 triple was pretty difficult so I shut it down. Looking back on it, I should have done the board presses BEFORE the 2nd squat session.
Day 2 (Friday, 12/24/10)
Suit Deadlift
1x4x280
1x3x335
1x2x390
1x1x445
*add suit
1x2x475
2x505, 515, 525, 525, 515, 515
Incline DB Bench
6x50
6x60
6x70
6x80
Seated Cable Rows
5x120
5x135
5x145
5x5x155
Dragon flags
5x10
Band Face Pulls
4x10xlight
Prone trap raise
3x10x8
Comments: Best I have deadlifted to date, no question. Form is getting closer, I'll keep drilling it and will hopefully have it down by meet time.
Day 3 (Sunday, 12/26/10)
Squat (belt)
1x5x250 (50%)
1x5x295 (60%)
2x5x345 (70%)
1x4x370 (75%)
4x4x380 (75%+)
Bench against bands (short light, 2nd hole)
3x135
3x165
3x180
3x195
2x3x185
NG Pullups
4x2x+25 (3 negatives per set)
Pendlay Rows
5x135
5x5x155
Reverse BB curls
8x55
8x65
6x75
7x65
Comments: Single best week of training to date. This is particularly satisfying because it came amidst the holidays and having to travel. Now I have 3 weeks of training before I start to taper. I feel ready.
Wednesday Shirt Bench: 1x325, 335, 335, 325
http://www.youtube.com/watch?v=FOLZiGPvCgE
Friday Suit Deadlift: 2x505, 515, 525, 525
http://www.youtube.com/watch?v=yqCRPG6BvNo
Day 1 (Wednesday, 12/22/10)
Squat (belt)
1x5x250 (50%)
2x4x295 (60%)
2x3x355 (70%+)
5x3x405 (80%+)
Shirt Bench (44 Katana)
1x4x135
1x4x165
1x3x195
1x2x225
*add shirt
2x265
1x285
1x305
1x325, 335, 335, 325 (touch on last two)
Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
1x3x345 (70%)
1x3x370 (75%)
4x3x380 (75%+)
3 Board Bench debacle
3x255
3x275
2x285 (missed 3rd)
3x265
NG Pullups
4x6
1x5
Comments: I am pushing my raw belted squat and it is responding quite nicely. I managed two legitimate benches today, with the last shirted bench I did the most technically sound to date. I cocked my wrists back a little at the start, allowing more elbow tuck. Also, after starting the bar in the proper groove about half way down I pulled hard with my lats to get a little momentum to get the bar to my chest. It seems when I don't have that momentum it is very difficult to touch. By the time I got to 3 board I was spent but still ready to fight. The first set at 275 felt quite solid, and thought I would go up to 285 (I did one triple at this weight last week). Well it wasn't a good decision and the 265 triple was pretty difficult so I shut it down. Looking back on it, I should have done the board presses BEFORE the 2nd squat session.
Day 2 (Friday, 12/24/10)
Suit Deadlift
1x4x280
1x3x335
1x2x390
1x1x445
*add suit
1x2x475
2x505, 515, 525, 525, 515, 515
Incline DB Bench
6x50
6x60
6x70
6x80
Seated Cable Rows
5x120
5x135
5x145
5x5x155
Dragon flags
5x10
Band Face Pulls
4x10xlight
Prone trap raise
3x10x8
Comments: Best I have deadlifted to date, no question. Form is getting closer, I'll keep drilling it and will hopefully have it down by meet time.
Day 3 (Sunday, 12/26/10)
Squat (belt)
1x5x250 (50%)
1x5x295 (60%)
2x5x345 (70%)
1x4x370 (75%)
4x4x380 (75%+)
Bench against bands (short light, 2nd hole)
3x135
3x165
3x180
3x195
2x3x185
NG Pullups
4x2x+25 (3 negatives per set)
Pendlay Rows
5x135
5x5x155
Reverse BB curls
8x55
8x65
6x75
7x65
Comments: Single best week of training to date. This is particularly satisfying because it came amidst the holidays and having to travel. Now I have 3 weeks of training before I start to taper. I feel ready.
Wednesday Shirt Bench: 1x325, 335, 335, 325
http://www.youtube.com/watch?v=FOLZiGPvCgE
Friday Suit Deadlift: 2x505, 515, 525, 525
http://www.youtube.com/watch?v=yqCRPG6BvNo
Wednesday, December 15, 2010
Week 25 of 31
Block 6, Week 2
Day 1 (Wednesday, 12/15/10)
Squat (belt)
1x5x240 (50%)
2x4x290 (60%)
2x3x335 (70%)
3x2x385 (80%)
2x2x395 (80%+)
Shirt Bench (44 Katana)
5x135
4x165
3x195
2x225
*add shirt
3x255
2x275
2x295
1x2x305
1x1x315
2x1x325 (11 pound PR)
3 Board Bench (por)
3x255
3x275
3x285
3x275
Squat (belt)
1x3x265 (55%)
1x3x310 (65%)
2x3x360 (75%)
2x3x370 (75%+)
NG Pullups
5x6
Ab Wheel
3x10
Comments: I touched in my bench shirt, HOORAY!!! Now I have to get good at touching while controlling the bar better AND not lifting my head. If I can do all this, a big PR is for the taking. Squats felt so damn good, so I decided to add a little weight the last couple of sets. Cool.
Day 2 (Friday, 12/17/10)
Suit Deadlift (50 Viking) [video]
1x4x280 (50%)
1x3x335 (60%)
1x2x390 (70%)
1x1x445 (80%)
*add suit
1x2x475 (86%)
1x2,3,2,3,3,2x495 (89%)
Incline DB Bench
8x45
8x55
8x65
8x75
Dragon Flags
4x10
Kroc Rows
8x90
4x110
4x130
10x110
Band Face Pulls
4x10xlight
Comments: Overall deadlift went well. On my 4th set at 495 my grip started to slip (too much tape on my sensitive hands) and so I locked it out and dropped it from the top. As punishment I did an extra triple. Plenty of strength there but I definitely need more work on keeping the upper back locked and my weight back on the heels. I need to substitute something for Kroc rows, my hands aren't recovering in time for deadlifts the next week. All that said, lockouts have been MUCH smoother since looking up and locking the upper back, thanks go to Eriek Nickson.
Day 3 (Sunday, 12/19/10)
Squat (belt)
1x4x240 (50%)
1x4x290 (60%)
2x3x335 (70%)
2x3x370 (75%+)
4x3x380 (75%++)
Bench against bands (short light, 20", hole 2)
3x135
3x165
3x185
Squat (belt)
1x3x265 (55%)
1x3x315 (65%)
4x2x370 (75%+)
NG Pullups
4x2x+25 (3 negatives per set)
Pendlay Rows
5x135
2x5x145
2x5x155
Comments: Squats felt so strong today. I don't know whether the belt is making this huge difference, or a squat deload week a couple of weeks ago. Either way, I'll take it and will put a little more weight on the bar the next few weeks. First time benching against bands, I like the way this feels.
Wednesday Shirt Bench: 3x305, 1x315, 2x1x325
http://www.youtube.com/watch?v=xsSLFFACDc0
Friday Suit Deadlift: 495x2,3,2 (first 3 sets)
http://www.youtube.com/watch?v=4HPOiC_lmCQ
Day 1 (Wednesday, 12/15/10)
Squat (belt)
1x5x240 (50%)
2x4x290 (60%)
2x3x335 (70%)
3x2x385 (80%)
2x2x395 (80%+)
Shirt Bench (44 Katana)
5x135
4x165
3x195
2x225
*add shirt
3x255
2x275
2x295
1x2x305
1x1x315
2x1x325 (11 pound PR)
3 Board Bench (por)
3x255
3x275
3x285
3x275
Squat (belt)
1x3x265 (55%)
1x3x310 (65%)
2x3x360 (75%)
2x3x370 (75%+)
NG Pullups
5x6
Ab Wheel
3x10
Comments: I touched in my bench shirt, HOORAY!!! Now I have to get good at touching while controlling the bar better AND not lifting my head. If I can do all this, a big PR is for the taking. Squats felt so damn good, so I decided to add a little weight the last couple of sets. Cool.
Day 2 (Friday, 12/17/10)
Suit Deadlift (50 Viking) [video]
1x4x280 (50%)
1x3x335 (60%)
1x2x390 (70%)
1x1x445 (80%)
*add suit
1x2x475 (86%)
1x2,3,2,3,3,2x495 (89%)
Incline DB Bench
8x45
8x55
8x65
8x75
Dragon Flags
4x10
Kroc Rows
8x90
4x110
4x130
10x110
Band Face Pulls
4x10xlight
Comments: Overall deadlift went well. On my 4th set at 495 my grip started to slip (too much tape on my sensitive hands) and so I locked it out and dropped it from the top. As punishment I did an extra triple. Plenty of strength there but I definitely need more work on keeping the upper back locked and my weight back on the heels. I need to substitute something for Kroc rows, my hands aren't recovering in time for deadlifts the next week. All that said, lockouts have been MUCH smoother since looking up and locking the upper back, thanks go to Eriek Nickson.
Day 3 (Sunday, 12/19/10)
Squat (belt)
1x4x240 (50%)
1x4x290 (60%)
2x3x335 (70%)
2x3x370 (75%+)
4x3x380 (75%++)
Bench against bands (short light, 20", hole 2)
3x135
3x165
3x185
Squat (belt)
1x3x265 (55%)
1x3x315 (65%)
4x2x370 (75%+)
NG Pullups
4x2x+25 (3 negatives per set)
Pendlay Rows
5x135
2x5x145
2x5x155
Comments: Squats felt so strong today. I don't know whether the belt is making this huge difference, or a squat deload week a couple of weeks ago. Either way, I'll take it and will put a little more weight on the bar the next few weeks. First time benching against bands, I like the way this feels.
Wednesday Shirt Bench: 3x305, 1x315, 2x1x325
http://www.youtube.com/watch?v=xsSLFFACDc0
Friday Suit Deadlift: 495x2,3,2 (first 3 sets)
http://www.youtube.com/watch?v=4HPOiC_lmCQ
Friday, December 10, 2010
Week 24 of 31
Block 6, Week 1
Day 1 (Wednesday, 12/8/10)
Squat (no belt)
1x5x240 (50%)
2x5x290 (60%)
5x5x335 (70%)
Pause Bench (deload)
1x5x135
1x4x165
1x3x190
3x3x210 (75%)
NG Pullups
5x6
Ab wheel
4x10
Seated cable rows (wide grip)
8x110
8x120
3x8x110
Prone trap raise
4x12x8
Comments: Squat felt really solid, upper back seems really well recovered. Deloading bench this week, looking forward to getting back in the shirt next week.
Day 2 (Friday, 12/10/10)
Suit Deadlift (50 Viking) [video]
1x5x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
1x2x425 (77%)
*add suit
1x3x455 (82%)
8x3x475 (86%)
Deficit Pushups (6 plates)
10xBW
10x22lb chain
10x44lb chain
Dragon flags
4x10
Kroc Rows
8x90
4x110
3l,6rx130
7x110
Band Face Pulls
4x12xlight
Comments: Deadlifts were solid. I wanted 6 sets and managed 8 good sets. Leading up to the last meet my best triple was at 485, and a couple of weeks later I struggled to do 1 triple at 475. On the right track! While I did a good job of looking up hard and getting my upper back locked in, on some of the pulls my weight drifted toward my toes a couple of times. The last few sets were really good though so I feel good about this.
I had read something about deficit pushups and thought they might contribute positively to chest hypertrophy (which I have none of). I'll likely keep them in the mix. When I was using the 130 pound dumbbell on Kroc rows I just couldn't hold onto the damn thing worth a crap so I only managed 3 reps. I didn't get too upset because I did quite a few deadlift work sets.
Day 3 (Monday, 12/13/10)
Squat (belt)
1x5x240 (50%)
2x4x290 (60%)
2x3x335 (70%)
5x3x360 (75%)
NG Pullups
4x2x+20 (3 negatives per set)
DB Tricep Extensions
8x20
8x30
3x8x35
Pendlay Rows
8x110
3x8x135
Reverse BB Curls
8x55
8x65
7x75
5x75
Comments: I was snowed out on Sunday, so I moved this session 1 day later. Squats were really damn easy, was tempted to put 10 more pounds on the bar (Sheiko says in his book you can go up or down 5kg. if you are so inclined). Looking forward to getting back in the shirt in two days. Less than 7 weeks out now.
Friday 8x3x475 Deadlift (last 3 sets)
http://www.youtube.com/watch?v=50dbrv8N3g0
Day 1 (Wednesday, 12/8/10)
Squat (no belt)
1x5x240 (50%)
2x5x290 (60%)
5x5x335 (70%)
Pause Bench (deload)
1x5x135
1x4x165
1x3x190
3x3x210 (75%)
NG Pullups
5x6
Ab wheel
4x10
Seated cable rows (wide grip)
8x110
8x120
3x8x110
Prone trap raise
4x12x8
Comments: Squat felt really solid, upper back seems really well recovered. Deloading bench this week, looking forward to getting back in the shirt next week.
Day 2 (Friday, 12/10/10)
Suit Deadlift (50 Viking) [video]
1x5x280 (50%)
1x4x335 (60%)
1x3x390 (70%)
1x2x425 (77%)
*add suit
1x3x455 (82%)
8x3x475 (86%)
Deficit Pushups (6 plates)
10xBW
10x22lb chain
10x44lb chain
Dragon flags
4x10
Kroc Rows
8x90
4x110
3l,6rx130
7x110
Band Face Pulls
4x12xlight
Comments: Deadlifts were solid. I wanted 6 sets and managed 8 good sets. Leading up to the last meet my best triple was at 485, and a couple of weeks later I struggled to do 1 triple at 475. On the right track! While I did a good job of looking up hard and getting my upper back locked in, on some of the pulls my weight drifted toward my toes a couple of times. The last few sets were really good though so I feel good about this.
I had read something about deficit pushups and thought they might contribute positively to chest hypertrophy (which I have none of). I'll likely keep them in the mix. When I was using the 130 pound dumbbell on Kroc rows I just couldn't hold onto the damn thing worth a crap so I only managed 3 reps. I didn't get too upset because I did quite a few deadlift work sets.
Day 3 (Monday, 12/13/10)
Squat (belt)
1x5x240 (50%)
2x4x290 (60%)
2x3x335 (70%)
5x3x360 (75%)
NG Pullups
4x2x+20 (3 negatives per set)
DB Tricep Extensions
8x20
8x30
3x8x35
Pendlay Rows
8x110
3x8x135
Reverse BB Curls
8x55
8x65
7x75
5x75
Comments: I was snowed out on Sunday, so I moved this session 1 day later. Squats were really damn easy, was tempted to put 10 more pounds on the bar (Sheiko says in his book you can go up or down 5kg. if you are so inclined). Looking forward to getting back in the shirt in two days. Less than 7 weeks out now.
Friday 8x3x475 Deadlift (last 3 sets)
http://www.youtube.com/watch?v=50dbrv8N3g0
Sunday, December 5, 2010
Week 23 of 31
Block 5, Week 5
Day 1 (Wednesday, 12/1/10)
Floor Press w/44 lb. chains
3RM
3x155
3x175
3x195
3x215
3x225
2x235 (almost got 3rd)
Shirt Bench (44 Katana)
3x255
3x270
3x285 [video]
2x3x295 (no touch) [video]
Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
3x3x335 (70%)
Comments: Upper back/erectors are still really damn sore from suit squatting. Going to deload the upper back work this week and take it easier on squat to get ready for a solid 6 week cycle leading up to my meet taper.
Day 2 (Friday, 12/3/10)
Suit Deadlift (50 Viking) [video]
4x225
3x225
3x315
2x405
1x445
*add suit
1x485
1x515
1x535
1x555 (4 pound PR)
DB Bench
5x60
5x70
5x80
5x90
5x100
NG Pullups
5x6
Dragon flags
5x10
Comments: My upper back still felt really weak, and my last raw warmup at 445 didn't move all that well . . . so I figured I wasn't at 100% today. When 535 moved pretty well I figured 555 was there (which was my goal weight for the day). It moved well off the floor but I was out of position going into lockout and it was harder than it should have been. The plan is to get in the suit each of the next 6 weeks and try to get much more comfortable. In 5 weeks I plan to be able to move 555 much smoother, and if I can do that it should bode very well for the meet.
Day 3 (Sunday, 12/5/10)
CG 4 board Bench
5RM
5x235
5x255
5x275
5x290
Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
5x3x335 (70%)
Band Face Pulls
5x10
Reverse BB curls
8x55
8x65
2x8x75
Comments: I feel like it has been a very productive week. I am getting extremely close to touching the bar in my shirt and staying in good control. My lockout work was strong this week and I feel good going into a bench deload week. My legs felt really strong this week squatting, just had a beat up upper back which is recovering slow but sure. The suit deadlifting went well, just need a little more technique work and I should have that lift where I want it for the meet. Now time to get ready for a good 6 week cycle leading into the meet.
Wednesday Shirt Bench, 3x285, 2x3x295
http://www.youtube.com/watch?v=ivDeEG0IcGU
Friday Suit Deadlift, 1x485, 1x515, 1x535, 1x555
http://www.youtube.com/watch?v=EVhmQxSW5Jg
Day 1 (Wednesday, 12/1/10)
Floor Press w/44 lb. chains
3RM
3x155
3x175
3x195
3x215
3x225
2x235 (almost got 3rd)
Shirt Bench (44 Katana)
3x255
3x270
3x285 [video]
2x3x295 (no touch) [video]
Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
3x3x335 (70%)
Comments: Upper back/erectors are still really damn sore from suit squatting. Going to deload the upper back work this week and take it easier on squat to get ready for a solid 6 week cycle leading up to my meet taper.
Day 2 (Friday, 12/3/10)
Suit Deadlift (50 Viking) [video]
4x225
3x225
3x315
2x405
1x445
*add suit
1x485
1x515
1x535
1x555 (4 pound PR)
DB Bench
5x60
5x70
5x80
5x90
5x100
NG Pullups
5x6
Dragon flags
5x10
Comments: My upper back still felt really weak, and my last raw warmup at 445 didn't move all that well . . . so I figured I wasn't at 100% today. When 535 moved pretty well I figured 555 was there (which was my goal weight for the day). It moved well off the floor but I was out of position going into lockout and it was harder than it should have been. The plan is to get in the suit each of the next 6 weeks and try to get much more comfortable. In 5 weeks I plan to be able to move 555 much smoother, and if I can do that it should bode very well for the meet.
Day 3 (Sunday, 12/5/10)
CG 4 board Bench
5RM
5x235
5x255
5x275
5x290
Squat (no belt)
1x5x240 (50%)
2x4x285 (60%)
5x3x335 (70%)
Band Face Pulls
5x10
Reverse BB curls
8x55
8x65
2x8x75
Comments: I feel like it has been a very productive week. I am getting extremely close to touching the bar in my shirt and staying in good control. My lockout work was strong this week and I feel good going into a bench deload week. My legs felt really strong this week squatting, just had a beat up upper back which is recovering slow but sure. The suit deadlifting went well, just need a little more technique work and I should have that lift where I want it for the meet. Now time to get ready for a good 6 week cycle leading into the meet.
Wednesday Shirt Bench, 3x285, 2x3x295
http://www.youtube.com/watch?v=ivDeEG0IcGU
Friday Suit Deadlift, 1x485, 1x515, 1x535, 1x555
http://www.youtube.com/watch?v=EVhmQxSW5Jg
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