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