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