Week 27 of 31

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.