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