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