Week 28 of 32

Day 1 (Wednesday, 12/28/11) [morning weight: 198.2]

Bench
3x225
3x245

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
*add suit
2x445
2x475
2x495
2x515
2x535 (10 pound PR)
2x550 (25 pound PR)

Seated Cable Row
4x8x150

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: This is the single best deadlifting day I've had to date.  My form is as close to what I am trying to achieve as it has ever been, and I feel that it can be duplicated.  The following excerpt from "Long Arms, High Hips, Big Deadlifts" really set me straight: "How does one prevent excessive knee bend and maximize arm length?  Get into your deadlift stance.  Lean over and bend your knees as much as it takes to grip the bar (no more).  Now squeeze up your chest hard and you're all set.  This is the set up of Andrey Belyaev."  Notes prior to session: It seems I have a tendency when doing this to lower my hips too far and shift my knees forward as I roll up the chest.  Need to keep more tension in the hamstrings and move around static knees, rolling the chest up less, shooting for about 45 degree torso inclination.  As I get the set-up locked in I can work on pulling the bar more aggressively off the floor.




Day 2 (Friday, 12/30/11) [morning weight: 197.2]

Shirt Bench (42 F6, then 42 Fury)
2x225
1x255
*42 F6
1x285 (no touch)
1x305 (no touch)
1x330
3x1x340 (all grinders)
0x340 (arced too far back and started to lose it)
*42 Fury
1x315
1x335 (smooth)

Hanging Leg Raises
4x5

Band Scapular Retractions
5x12xmm

Bogart Pulldowns
5x10x110

RKC Plank
2x30 sec.

Comments: The benches were just as hard coming down as they were coming back up.  I read an entry from my log from almost exactly a year ago (12/31/10 or 1/2/11 I believe) and I noted that I was arcing the bar so far back off my chest that I needed to pause in order to straighten the path in order to lock the weight out.  When I fixed this a year ago weights were locked out much more smoothly.  The technique must improve immediately!  I also think I should pull the neck up for my opener, but keep the sleeves down as close to my elbows as possible.  That should provide enough support while making it a bit easier to touch.  Other than that upon unracking I should bring the bar out another inch so that my descent and ascent are straighter.  Tom Kean is an excellent example of the bar path I'm trying to attain.  I don't have the levers to match Wade Hooper's bar path for instance (although it seems I am trying!).  If I can't figure out the technique with the F6 next week then I'll switch to the Fury for this meet.  Something else worth noting is that Brady Stewart has said that a bench shirt that was looser in the chest but tight in the cuff (elbow area) really helped his bench shoot up.




Day 3 (Sunday, 1/1/12) [morning weight: 198.8]

Suit Squat (38 SC)
3x8xbar
8x95
5x135
5x185
3x225
3x275
2x315
1x365
1x405
*add suit
1x455
*add knee wraps
1x510
1x560
1x610 (planned opener)
1x650 (planned 2nd attempt)

NG Pullups
3x3x+25lb

1-leg RDL
5x45
5x5x55

Pallof Press
5x5x60 (5 sec. hold)

Band Scapular Retraction
5x10xmm

RKC Plank
4x30 sec.

Comments: Relieved!!  Low back hurt in the area that I had injured it before, and during warm-ups it became clear I was under-recovered from deadlifts on Wednesday.  Regardless, I had set a goal, and I was intent on achieving it, hit my 2nd attempt solidly.  I'm pretty happy with how things went, but I think my squats need to be a shade deeper, I need to work on my walkouts some in a couple of weeks, and my back needs to be tighter. Regardless, on a less than stellar day I had the strength to hit my 2nd attempt, this should bode well for the meet.



http://www.youtube.com/watch?v=KCYlbnfenS4





BAR PATH I'M SHOOTING FOR!!
http://www.youtube.com/watch?v=PQ1xHdGNpyI



WHAT I'M CURRENTLY DOING
http://www.youtube.com/watch?v=qajn6Kl4bxE



http://www.youtube.com/watch?v=lUG90r1lvMY

Week 27 of 32

Day 1 (Wednesday, 12/21/11)

Bench
3x225
3x245
3x255
3x245
3x255
3x245

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
2x315
2x365
1x405
1x445
*add suit
1x475
3x1x505

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: Lower back was smoked from sleeping oddly, heavy lifting last week, and too much time studying in less than optimal postures for finals.  Pain was along the top part of the pelvis.  Symptoms really aligned with what Kelly Starrett calls over-extension.  So I got a little bit of form work in and called it.  Bench went pretty well, hoping to hit a good raw double in 5 days.



Day 2 (Friday, 12/23/11)

Reverse Band Bench (short light, #20)
3x225
3x255
3x285
3x305
3x315 (PR)

Fat Gripz Rack Pulls
3x135
3x165
3x185
3x205
2x215 (missed 3rd)
3x205

Shrugs
8x185
8x235
3x8x285

Seated Cable Row
5x5x175

Hanging Leg Raises
5x6

Bogart Pulldowns
5x10x105

Band Scapular Retractions
5x10xmm

Deadlift form work
1x135, 225, 315, 365, 365, 365

Suit Deadlift form work
4x1x315

Comments: I was happy with bench today and got some good form work in with the deadlift.  I am having trouble getting my knees far enough back and I think it is in part because my hips are too low.  After re-reading the article Long Arms, High Hips, Strong Deadlifts, http://www.elitefts.com/documents/strong_deadlifts.htm, I decided to change my approach to the set-up.  The basic idea is I try to bend my knees minimally and bend from the hips as I get my grip, then roll my chest up, not moving letting the knees move forward and keeping the hips up.  Andrey Belyaev perfectly illustrates this technique:







Day 3 (Monday, 12/26/11)

Bench
2x225
2x245
2x265
2x275 (ties PR)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x355
2x2x385

NG Pullups
3x3x+35lb

Pendlay Row
3x5x165

Abs on GHR
5x5

Band Scapular Retractions
5x10xmm

DB Farmer's Walk
2x120 feetx75lb

Comments: I'm pleased that after all the shirt work the past couple of months my raw bench strength is near its best.  Going to be a heavy week this week, looking forward to putting it all together.

Week 26 of 32

Day 1 (Tuesday, 12/13/11)

Bench
3x225
3x245
3x255

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x445
*add suit
2x445
4x465
4x485
4x495
4x505 (sloppy, lost balance, knees too far forward)
1x505

Seated Cable Row
5x5x170

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: Had to move this up a day which wasn't a big deal because I did a light squat day 2 days earlier.  I got my knees a little too far forward on some of my suit deadlifts, and really have to work on getting them back further.  Other than that, benched pretty well and looking forward to shirt benching on Friday.




Day 2 (Friday, 12/16/11)

Shirt Bench (42 F6, comp.)
2x225
1x275
1x275
*add shirt
1x295 (2 board)
1x315 (1 board)
1x335 (1/2 board)
1x335
2x1x345
1x355 (ties PR)
1x335

Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x4

Rope Face Pulls
5x12x90

Bogart Pulldowns
5x10x100

Band Scapular Retractions
5x10xmm

Comments: Shirt bench technique wasn't quite where it needs to be but I was happy with the weights I moved.  I'm trying to push the bench volume/intensity a bit so that when I taper I might get a little more at the meet.





Day 3 (Sunday, 12/18/11) [weight: 197.6]

Suit Squat (38 SC, comp.)
2x8xbar
2x8x95
5x135
5x185
3x225
3x275
2x315
1x365
1x405
*add suit (straps up)
1x455
*add wraps
1x500
1x545
1x590
1x610 (planned opener)
1x625

Reverse Band Bench (short light, #20)
3x225
3x255
3x275
3x295
3x285
2x3x275

NG Pullups
3x3x+25lb

1-leg RDL
5x45
5x55
3x5x65

Pallof Press
4x5x65 (5 sec. hold)

Band Scapular Retraction
5x10xmm

Comments: First time in the competition suit in 10.5 months, also 40 more pounds than I've had on the bar in 10.5 months.  I am a little leaner in the middle since then so the straps are now fairly loose (going to get them tightened before next session).  At any rate, I'm fairly happy with the work, especially the 3rd set where I did a much better job of rebounding out of the hole.  Sometimes I speed my descent up at the end, but do not bounce back up aggressively enough.  Strength-wise I'm in very good shape 6 weeks out, but the technique on all 3 lifts definitely can be improved.


http://www.youtube.com/watch?v=8ay-ZyjrV0g

Week 25 of 32

Day 1 (Wednesday, 12/7/11)

Bench
3x165
3x195
3x225
2x3x235
3x245

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x455
*add suit
4x455
4x465
3x4x475

Seated Cable Row
5x6x165

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

1-leg RDL
5x40
5x55
4x5x65

Comments: Did not feel right on deadlift today.  Was inconsistent hitting my starting position correctly and a lot of it was probably fatigue from suit squatting on Sunday.  Regardless of that the weights moved well and I'm confident I can do a better job of getting my chest up and my knees open next week.  Was planning on going pretty light today on raw bench but hit a 3 solid triples at ~80%.



Day 2 (Friday, 12/9/11)

Shirt Bench (44 F6)
2x225
1x255
1x275
*add shirt
5x2x295

DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's

Fat Gripz Deadlift holds (8 sec. hold)
1x135
1x165
5x1x190

Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x6

Rope Face Pulls
5x12x90

Bogart Pulldowns
10x110
10x120
2x10x110

Comments: I had acquired an F6 bench shirt that I thought was going to work well as a "medium" shirt, but when I put it on my wife noticed both busted seams and numerous runs.  So I begrudgingly switched to a loose shirt and just got some reps in.  I'll be in the competition shirt next week.



Day 3 (Sunday, 12/11/11)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x365
3x1x405

Reverse Band Bench (short light, #20)
3x225
3x245
3x265
3x275
3x285

NG Pullups
4x3x+35lb

Pendlay Row
5x5x170

Pallof Press
4x5x75 (5 sec. hold)

Comments: The plan on squat is to go near a max single in my medium suit next week and I've been pushing the squat pretty hard the last 5-6 weeks so I figured today should be pretty easy.  I still wanted to keep a bit of weight on the bar so this did the trick well.  My tendency is when I am writing the program to peak 2-4 weeks on strength before the meet, because I push too hard too early.  Next week will be heavier, looking forward to it.

Week 24 of 32

Day 1 (Wednesday, 11/30/11)

Bench against short mini bands (2nd hole)
3x165
3x195
3x215
3x235

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x445
*add suit
3x455
3x475
3x495
3x515 (10lb PR)

Seated Cable Row
5x6x160

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

1-leg RDL
5x45
5x55
4x5x65

Comments: I feel a bit overworked on bench right now, so I will monitor my pressing fatigue closely.  Worked up to a comfortable 515 triple on the deadlift suit.  My form is getting close now.  I think focusing on opening the knees more, and getting the torso higher (arms almost straight down from the side-view) is making my pull more efficient.  The other thing I need to focus on is starting with the bar about an inch from my shins so that I can get a straighter line at the starter of the pull (don't want the bar drifting away from me a little as I start the pull anymore).  My knees have been too far over the bar for awhile now.  So I'm getting there!



Day 2 (Friday, 12/2/11)

Shirt Bench (42 F6, comp.)
2x225
1x255 (felt fairly hard)
1x275 (Titan Ram)
*add shirt
1x295 (3 board)
1x315 (2 board)
1x335 (1 board)
1x335 (1/2 board)
1x345
2x1x355 (ties PR)

Fat Gripz Deadlift holds (10 sec.)
1x135
1x165
5x1x185

BB Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x5

Rope Face Pulls
4x12x90

Bogart Pulldowns
10x110
10x120
10x110
10x110
8x120

Comments: My first real session in my new F6 was a big success (the first time in it I took it off after 2 reps when my hands starting turning purple, after that I worked a softball through the sleeves a bunch to loosen them a bit).  I've received two very good pieces of advice on equipped benching: (1) lower the bar more quickly; (2) press the bar off the chest with aggression, take advantage of the shirt.  I put these two pieces of advice to good use, but still certainly have room for improvement.  I also have to continue working on pressing in a straighter line off my chest.  If I can get these things right I think I am due for a big meet PR.  This was more weight than I thought I would be able to handle, especially considering how I felt pretty weak during warm-ups.  Other than that, wish I could say the fat gripz deadlift holds are easy, but alas, I can't!



Day 3 (Sunday, 12/4/11)

Suit Squat (40 SC)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
1x365
1x405
*add suit (straps up)
2x455
*add wraps
2x505
2x545
2x565
2x585

Reverse Band Bench (short light, hole #19)
5x225
5x245
5x255

NG Pullups
4x3x+30lb

Pendlay Row
5x5x165

Pallof Press
4x5x75 (5 sec. hold)

Comments: YES!!!  This was a big confidence boost hitting a solid double at 585 in my medium suit.  The technique feels pretty solid as well.  I've decided my best option for lockout training for bench for the next few weeks will be reverse band presses.  My wife will give me press commands for each rep between 1/2 to 2 seconds.  The idea is I need to get used to waiting for a command then pressing explosively.  I don't know why, but in the shirt I developed the bad habit of pressing tentatively off my chest and focusing on not misgrooving the weight.  I need to press explosively in a straight line instead of that crap.  So anyways, this exercise should further reinforce this quality.

I'm very happy with this week of training, next week will be a bit lighter and then I'll be building my way to Week 30 where I will hit some singles around my 2nd attempts.


http://www.youtube.com/watch?v=d-tsT1xIifc


Probably the best positions I've hit in a deadlift suit
http://www.youtube.com/watch?v=52EYKM1tVII


http://www.youtube.com/watch?v=TCWlIOLqEfI


http://www.youtube.com/watch?v=JO5BTYz8iwg

Week 23 of 32

Day 1 (Wednesday, 11/23/11)

Bench against short monster mini (2nd hole)
3x165
3x195
3x215
3x225

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x435
*add 33 Inzer Max DL
2x455
4x2x465
3x2x475

Pin Press (POR) [#10]
3x225
3x255
4x3x275
3x285

Seated Cable Row
5x6x155

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Comments: I think the benching against bands is going to be really productive for improving my lockout on shirt bench.  After maxing last week on deadlift I just wanted to get some light form work in.  I am trying to make some technique improvements and think I am on the verge of a breakthrough.



Day 2 (Friday, 11/25/11)

Shirt Bench (44 F6)
2x225
1x255
*add 44 F6
3x3x275
2x285
3x285

SSB Good Morning
5x125
5x175
3x5x225

Fat Gripz Deadlift holds (10 sec.)
1x120
1x140
1x160
5x1x180

DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's

Hanging Leg Raises
5x5

Band Face Pulls
3x12xlight

Band Scapular Depression
3x15xmm

Comments: Wanted to get some light shirt work in today, and then take 5 days off of bench to recover a bit.  My triceps were definitely pretty smoked from heavy shirt benching 5 days earlier and lots of high end work two days ago.

I like the deadlift holds to work the grip but give the low back a rest.  The SSB good mornings were pretty heavy, and I think for the last bit of prep for the meet I will either take weight off of them or drop them altogether.  The purpose of them was to build my erector strength and it definitely seems they along with back extensions have helped a lot.



Day 3 (Sunday, 11/27/11)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x365
3x405
3x425
3x435
3x445 (PR)

NG Pullups
4x3x+25lb

Pendlay Row
5x5x160

Back Extension
3x12

1-leg RDL
5x40
5x50
4x5x60

Pallof Press
5x5x70

Comments: This was 40 pounds heavier than I have ever tripled on the squat.  In the last year or so I haven't tried too many heavy triples, but this is the most weight I've ever had on the bar for raw squat, so I was pretty thrilled.  I'm feeling more confident each squat workout now.  Really looking forward to working the deadlift technique on Wednesday.

Raw Squat
http://www.youtube.com/watch?v=X3sa2QV_pyg

Week 22 of 32

Day 1 (Wednesday, 11/16/11)

Bench against short light bands (2nd hole)
3x135
3x155
3x175
3x195
3x205 (10lb pr)

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
1x365
1x405
1x455
*add 33 Inzer Max DL
1x485
1x525
1x555
0x585
1x545

Seated Cable Row
5x6x150

Ab Wheel
5x8

Band Scapular Retractions
5x15xmm

1-leg RDL
5x45
5x55
3x5x65

Comments: When 555 flew on deadlift I was CERTAIN 585 (a 23 pound PR) was there for the taking.  I didn't nail my start position and ran into a wall at knee height.  Damn.  I think I can get to 585 by the meet, just have to really dial in the form by then.




Day 2 (Friday, 11/18/11)

SSB Good Morning
5x115
5x165
3x5x215

DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's

Dips
3x8

Hanging Leg Raises
5x5

Band Face Pulls
3x12xlight

Band Scapular Depression
5x12xmm

Comments: Wanted to keep this on the light side after a tough day on Wednesday deadlifting.  Things feel pretty good.




Day 3 (Sunday, 11/20/11)

Shirt Bench 42 F6/42 Fury)
2x225
1x245
1x265
*add 42 F6 (new shirt)
1x285 (3 board)
1x305 (2 board, didn't make it down)
*42 Fury
1x315
1x335
2x1x350 (19 pound PR in this shirt)
0x365
1x335

Suit Squat (40 SC bottoms/wraps)
2x8xbar
2x8x95
5x135
5x225
3x275
2x315
1x365
1x405
*add 40 SC bottoms/wraps
2x445
2x475
2x505
2x525

Squat Walkout (straps up)
1x555

Pendlay Row
5x5x155

Comments:  So I tried my new F6 today and the arms are so freaking tight.  I can't believe it has the arms of a size 42.  Once I finally got it on and got a couple of shitty sets in I realized I could barely feel my hands and they were turning purple.  Plan B, change to my Fury.  I got some solid work in with it, and I'm starting to get a lot more aggressive on the eccentric while still controlling the bar path.  I'm thinking ~335 will be a good opener which would be a 5 pound competition PR.  And I think around 365 should be there by competition day.  I'll probably plan to hit something around 355 15 days before the competition.

I wanted a double at 495-525 today, and when I stopped at 525 I probably left a bit in the tank.  Very pleased with this and think my squat should be stronger than ever by the meet.  Benching took forever and a day so by the time I got done suit squatting I picked an accessory and called it a day. 

Suit Deadlift
http://www.youtube.com/watch?v=FlUyOU3CIEg


Shirt Bench and Suit Squat
http://www.youtube.com/watch?v=g6QZGndHbi4

Week 21 of 32

Day 1 (Wednesday, 11/9/11)

Bench
3x225
3x235
3x245
3x255

4 Board Bench
3x275
3x295
2x305 (missed 3rd)

Suit Deadlift (33 Inzer Max DL)
8x135
6x225
5x275
5x315
3x365
3x405
1x445
*add 33 Inzer Max DL
1x475
2x1x495
1x505
3x1x515

NG Pullups
3x4

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

1-leg RDL
5x40
5x50
3x5x60

Comments: Bench felt a lot better today than it did a week ago when it was abysmal.  I absolutely positively hate boards.  Lowering to different points above the chest continues to feel extremely awkward and I think I am swearing them off leading up to the next meet.  I never "feel" like I am doing the competition lift and for that reason I tend to think it will have limited application.  Perhaps I am just flat out doing something wrong, but for now I plan to rely on benching against bands and the Titan Ram for my lockout work the next couple of months.

While doing my raw warm-up my deadlift felt pretty weak today.  Not a concern since the object was to get some singles in between 85 and 90% in my new tight suit.  I really wanted to improve my starting position and I think I did that substantially when compared with last week.  My main focus was to roll my chest up HARD right before starting the pull.  I think the last pull in the video is pretty close to correct, going to work on cleaning this up and making it consistent.  I can't seem to do pullups worth a shit after deadlifting in a suit, going to switch to doing pullups once a week.




Day 2 (11/11/11)

Rack Pulls
*double overhand
5x135
5x185
5x225
5x265
5x295
5x315
*add straps
5x365
5x385
5x405

DB Bulgarian Split Squats
5x40's
5x60's
3x5x70's

SSB Good Morning
5x105
5x155
3x5x205

Hanging Leg Raises
5x6

Band Face Pulls
3x12xlight

Band Scapular Depression
5x12xmm

Comments: This session tested my low back a little bit.  Although it felt sore around the previously injured area it felt a lot better by the next day.  Going to add a little to this session the next few weeks.




Day 3 (11/13/11)

Shirt Bench (44 F6)
3x215
2x245
1x265
*add 44 F6
2x285
2x295
2x305
1x315
1.9x315 (slid on bench and bar got caught under rack right before lockout)

Squat w/knee wraps (Inzer gripper wraps)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x355
2x385
*add Inzer gripper wraps
2x405
2x435
2x455

NG Pullups
4x3x+25lb

Pendlay Row
4x6x150

Pallof Press
4x5x75 (5 sec. hold)

Back Extension
4x12

Comments: If I could have managed that 2nd rep with 315 on shirt bench with my loose 44 F6 this would have been a great session.  I need to remember to set-up further down that damn slidey bench.

Wanted to have a little bit of an easier day on squat but still get some weight on the bar.  So a moderate double with knee wraps did the trick perfectly.  Ready for next week!

Suit Deadlift
http://www.youtube.com/watch?v=dMPOOy3Riwc


Shirt Bench and Squat w/knee wraps
http://www.youtube.com/watch?v=XBlLzsaUkRk

Week 20 of 32

Day 1 (Wednesday, 11/2/11)

Suit Deadlift (33 Inzer Max DL)
8x135
6x225
5x275
5x315
3x365
3x405
1x445
*add 33 Inzer Max DL
3x475
3x495
3x505 (10lb PR)
1x505

Bench
3x225
3x235
3x245
*add 3 board
3x255
3x265

NG Pullups
3x3

Ab Wheel
4x8

Band Scapular Retraction
4x15xmm

Band Scapular Depression
4x12xmm

1-leg RDL
5x40
5x50
3x5x60

Comments: Brand new deadlift suit, it took me a solid 45 minutes to get it on.  And once I did get it on I was getting pulled out of position when I would reach for the bar.  As hard as I would try to arch my upper back before I started pulling I could not get out of a shoulders forward position.  I think the main problem is that I was reaching down to the bar at an angle (over the bar), rather than reaching straight down for the bar.  Consequently, my shoulders were rolled forward and I couldn't get my arms back to where they were in contact with my torso (they were in front of my torso).  Hopefully I have figured out what went wrong and can get in a better position next week.  Not bad to pull a PR triple when completely out of position.

Bench was pretty awful.  Just felt like shit.  I'm not sure if I need a longer deload or what I need, but I hope things start to come back soon!  I tried doing pullups and I was just completely out of gas.  The deadlift suit just kicked the crap out of me today.




Day 2 (Friday, 11/4/11)

Rack Pulls
*fat gripz
5x135
5x155
3x175
3x195
3x205
3x215
*double overhand
3x245
3x265
3x285
3x295
3x305
3x315

SSB Good Morning
5x105
5x155
3x5x195

Glute Bridge
8xBW
8x45lb
8x90lb

BB Glute Bridge
8x100
8x120

Hanging Leg Raises
6x5

Band Face Pulls
3x12xlight

Comments: Everything was fine, just anxious for Sunday.




Day 3 (Sunday, 11/6/11)

Shirt Bench (44 F6)
2x215
2x235
2x255
*add 44 F6
3x265
3x275
3x285 (10lb PR)
3x295 (20lb PR)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x305
5x335
5x365
5x395 (10lb PR)
5x405 (20lb PR)

Squat Walkout
1x455
1x505

Box Squat (w/pause)
5x275
5x315
5x345
5x375

NG Pullups
5x3xBW

Pendlay Row
4x6x145

Comments: HELL YES!!!  This is exactly the confidence boost I needed.  Squat is really coming back, and my raw strength may be better than ever.  Technique is certainly the best its ever been.  And I finally felt like I wasn't completely fighting with a bench shirt.  I was grooving the weight correctly, even with lightweight, with no tendency of letting the bar drift down toward my stomach in the last inch or two.  I think an F6 is a much better fit for me than a Katana S/S.  With a little less than 12 weeks from the meet I'm very happy with my position. 


Shirt Bench and Raw Squat
http://www.youtube.com/watch?v=UEY0JlggLEQ

Week 19 of 32

Day 1 (Wednesday, 10/26/11)

Deadlift
8x135
6x225
5x275
5x315
3x365
3x405
3x435
3x465
3x495 (10 pound PR)

Bench
5x3x185

NG Pullups
4x5

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Band Scapular Depression
5x12xmm

1-leg RDL
5x35
5x45
3x5x55

Comments: Really good pulling today, was happy to get a 3 rep PR. This was also the heaviest I had pulled in nearly 8 months. Deloading bench this week. Working on "pulling the bar apart" to engage the triceps more in the lift. Need to figure out something with shirted bench in the next few weeks.




Day 2 (Friday, 10/28/11)

Rack Pulls
*Fat Gripz
5x135
5x155
3x175
3x195
3x205
3x215
*Double Overhand (no fat gripz)
3x245
3x265
3x285
3x295
3x305

BB Step-up (medium box)
4x5x165

SSB Good Morning
6x75
6x135
3x6x185

Pull-throughs
10x150
10x190
4x10x225

Hanging Leg Raises
5x6

Band Face Pulls
3x12xlight

Comments: Grip is gradually getting stronger. This accessory day has been working really well the last few weeks.




Day 3 (Sunday, 10/30/11)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
5x375
5x385 (10 pound PR)

Squat Walkout (hold 8 sec.)
1x425
1x465

Box Squat (w/pause on box)
5x275
5x315
5x355
5x365

NG Pullups
3xBW
3x+25
3x+40
3x+50

Pendlay Row
4x6x140

Suitcase Deadlift
3x5x95

Pallof Press
3x5x70 (5 sec. hold)

Back Extension
3x12

Comments: I was planning on a set or two of 5 at 375 today on squat, so when I was able to go up 10 pounds comfortably on my second "work set" I was happy. Doing quite a bit of accessory work the next few weeks to try and build a stronger base for all the heavy equipped work ahead. Getting the USAPL national qualifying total of 1575 for the 198 pound class would mean so much. If I can continue to work intelligently and keep my back healthy I really think I can put the necessary pieces together.


Deadlift, 3x495
http://www.youtube.com/watch?v=c64P40pEA2M

Week 18 of 32

Day 1 (Wednesday, 10/19/11)

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
5x435
5x445

Bench
2x195
2x225
1x245
1x265

NG Pullups
4x5

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Band Scapular Depression
5x12xmm

1-leg RDL
5x30
5x40
3x5x50

Comments: I was feeling a bit stale on deadlifts but today went quite a bit better.  I was having a lot of trouble pulling heavy when getting used to suit squatting again.  Wanted to go lighter on bench today and see if benching in a shirt will be a good idea on Sunday.  I feel that if I can bring my grip in a bit and tuck my elbows more my descent should be cleaner and consequently my lockout will be cleaner.




Day 2 (Friday, 10/21/11)

Rack Pulls
*Fat Gripz
5x135
5x165
5x185
5x195
5x205
*Double Overhand (no fat gripz)
5x225
5x245
5x265
5x275
5x285
5x295

BB Step-up (medium box)
4x5x155

Bench
3x2x205

SSB Good Morning
8x75
8x125
3x8x175

Pull-throughs
10x150
10x190
4x10x225

Hanging Leg Raises
4x6

Band Face Pulls
3x12xlight

Comments: A good session.  Two PR's on rack pulls which means my grip is improving.  I think that is the single biggest factor standing between me and a 600 pull.  Although the weight is really light on the good mornings, that safety squat bar makes the movement really hard.  My erectors felt pretty smoked.  Wanted a bit more technique work on bench, focusing on tucking the elbows a bit more than usual.  Think I'm going to give the Katana another shot on Sunday and that session will likely dictate my approach to prepping my bench for the meet.




Day 3 (Sunday, 10/23/11)

Shirt Bench
1x225
1x245
1x265
*44 Katana
1x295
1x315
2x0x335 (2nd early spot)
0x345

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
2x5x365

Box Squat
5x225
5x275
5x315
5x335
5x345

NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45

Pendlay Row
5x6x130

Suitcase Deadlift
3x6x90

Pallof Press
3x5x70 (5 sec. hold)

Back Extension
3x10

Comments: I benched like an asshole last week and this week.  I knew over the last two weeks I was on the edge of overreaching, but I figured I could learn something about the shirt.  Well I've touched in the Katana 8 times in the last 3 weeks, and have not grooved the bar properly all the way down to my chest a single time.  And 30 pounds over my raw max should be locked out smoothly no matter how bad my positioning is on the way down.  I think I will go back to training in my Fury, and buy a new Fury for the last few weeks and the competition. 

Squatting went well today, got some decent volume in.  If I could have benched worth a crap the last couple of weeks of training would have been really good.  I am going to go extremely light next week on bench and then work my way back up.



Deadlift, 5x445

Week 17 of 32

Day 1 (Wednesday, 10/12/11)

Bench w/Titan Ram
3x225
3x245
*Titan Ram
3x255
3x270
3x285
3x295

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405

NG Pullups
5x3

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Band Scapular Depression
5x12xmm

1-Leg RDL
5x30
5x40
3x5x50

Comments: A light week on lower body this week, then I'm going to do a 6 week cycle to get to a solid raw triple on squat and a heavy suited double on deadlift.  If I can get to 3x415 on raw squat, and 2x525 on suited deadlift I'll be in good shape going into my last ~8 weeks of prep.  Things moved pretty well on bench, went a bit heavier than I planned.





Day 2 (Friday, 10/14/11)

Rack Pulls
*Fat Gripz
5x135
5x155
5x175
5x185
5x195
4x205
*double overhand (no fat gripz)
5x225
5x245
5x265
5x275

DB Bench
8x45
8x55
3x8x65

SSB Good Morning
8x75
8x125
3x8x165

Pull-throughs
10x150
10x190
3x10x225

Hanging Leg Raises
4x6

Band Face Pulls
3x12xlight

Comments: I think the SSB Good Mornings will be really effective.  The main things I'm trying to do on this day is bring up the erectors and my grip.  I'll throw in some Barbell Step-ups next week as well.




Day 3 (10/16/11)

Shirt Bench
2x235
1x265
*Titan Ram
1x295
*44 Katana
1x325
1x345
0x365
0x345
2x1x345

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345

NG Pullups
3xBW
3x+15
3x+25
3x+35

Pendlay Row
8x120
8x140

Suitcase Deadlift
3x5x90

Pallof Press
3x5x70 (5 sec. hold)

Back Extension
3x10

Comments: I was really pumped to bench today.  And then I got my shirt on and not much of anything went right.  DAMN, DAMN, DAMN.  The thing that bothers me the most is that I feel completely out of position when I get the press command.  I lower the bar pretty well until about 1-2 inches from my chest I just shift the bar down suddenly toward my stomach, yuck.  I really thought after putting 30 pounds on my max this shirt would be going much better than about a year ago.  Isn't working so far.  Managed to get my other work in and hoping that I get right the ship in the shirt soon.

Week 16 of 32

Day 1 (Wednesday, 10/5/11)

Bench (w/Titan Ram)
3x225
3x245
*add Titan Ram
5x245
5x255
5x265
5x275

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
2x3x465

NG Pullups
5x3

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Band Scapular Depression
3x10xlight

Comments: Low back felt a little screwy after this.  I think when I go a few days of the mid-back erectors being torched the low back has to compensate.  So I'll pay attention and play things by ear this week.




Day 2 (Friday, 10/7/11)

Pull-throughs
10x155
5x10x215

Dips
3x8

DB Bench
10x45
10x55
8x65
6x65

Ab Walkout
3x6

Scapular Depression on Lat Pulldown
12x53
12x65
10x77
8x89
10x77
12x65

Comments: Just a quick session at the school gym.  Wanted to give my back some more time to recover in the hopes I can squat in gear on Sunday.




Day 3 (Sunday, 10/9/11)

Shirt Bench (44 Katana)
3x215
2x245
1x275
*44 Katana
3x315 (3 board)
3x335 (2 board)
2x355 (2 board)
1x355 (1 board)
1x355 [touched too low]

Suit Squat (40 Super Centurion)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
2x315
1x365
1x405
*add 40 SC
2x455
*add knee wraps
1x505
1x555
1x585

Pallof Press
4x6x70

Ab Wheel
3x8

Comments: I was really happy with the lifting today.  Although I got out of position with 355 when I touched on shirt bench, I pressed it easily.  If things continue to progress I should be opening 50 pounds heavier than last year at state.  My bench still sucks, but damnit it is getting a lot better.

I was really happy with suit squatting today.  My size 40 suit is quite a bit looser now, probably more like my 42 was after a few uses.  So I'm confident I'll get about 40 extra pounds out of my 38 competition suit.  At any rate, I am in reasonably good position on the squat, and I have 16 weeks to push this up to the mid-600's.  Seems doable.

Main Reasons for Raw Bench Improvement in last 13 Months

So my bench has improved about 40 pounds in the last 13 months without increasing bodyweight. There are a few things that I think largely contributed to improving my raw bench, and I thought it would be worth capturing them for potential benefit later on.

1. Technique. I keep my back and arch tighter. I am able to use leg drive more productively by trying to drive myself along the bench (Jennifer Thompson tip in this video: http://www.youtube.com/watch?v=34XRmd3a8_0). The eccentric is now quicker and tighter so I am wasting less energy then I did before with an excessively slow lowering phase.

2. Paused Incline Barbell Bench Press. I am awful at these, and have avoided them at times for that reason. Working on improving my strength on 5's and 3's on this exercise has made a big difference in my bench.

3. Getting better at straining. Doing "heavy" sets of 3's, 4's, 5's, and even higher reps on the most recent linear periodization program I did has made a big difference. Being able to finish a hard rep when fatigued seems to carry over to maxing better than doing a lot of singles in the 90-95% range.

4. Doing a slight off-load every few weeks, not a deload. On the linear periodization program on week 4, and week 8 I took an easier week. Instead of doing 3 or 4 work sets on each of my main exercises, I would only do 1 work set. So I was off-loading my dropping intensity a little, but reducing volume a lot. As an example, in week 3 on bench I did 3x10x195. I then did 8x175 in week 4. Reasonably easy but it kept things firing.

5. Improving Shoulder Health. I have been really focusing on doing "wall" slides on the floor, and it has been making my shoulder feel a lot better.

6. Hammering the Upper Back. Weighted pull-ups and scapular exercises have helped a lot.

7. Pausing Everything.

8. Approaching the Bench Aggressively. Knowing that I have to get dramatically stronger on the bench if I am going to reach my powerlifting goals.

9. I am now setting the J-hooks at the proper height so I can barely clear the hooks and be at full tricep extension. I used to set them too damn low.

10. In my first year of lifting I would max out all the damn time and it is little wonder why I had gotten stuck on the bench. But in the last two years since I injured my shoulder 9/9/09 while maxing out without a spotter, I have maxed 3 times, hitting 275 in October 2010, 285 in April 2011, and 305 September 2011. Patience has made a world of difference.

11. Regression to the Mean.



Some things I think will be important to getting to 335+.

1. Improve shoulder health and function (especially the left shoulder).

2. Improving my strength with a wider than POR grip. Maybe doing max legal wide grip bench or even illegal wides as an accessory exercise for 5-8 reps.

3. Increasing my arch by practicing arching over things during my bench warm-up.

4. Continuing to hammer the incline barbell bench press.

5. Doing work in the 5-8 rep range, followed by work in the 2-3 rep range. Don't need a lot of singles.

6. Spreading out my pressing over several days allows me to get in good quality work without recovering a lot of recovery time. Frequency is better.

7. Exercises that probably will have limited utility: CG Bench, Reverse Band Bench, Board Presses. It's not that my triceps are fantastic, I just don't think these exercises are the answer for me.

Week 15 of 32

Day 1 (Wednesday, 9/28/11)

Raw Bench Test
1x225
1x245
1x265
1x285
1x295
1x300
1x305 (20 pound PR)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435

NG Pullups
5x3

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: Originally I was planning on using this day as a deload.  I then considered trying the Titan Ram, and finally I decided I feel fresh, my shoulder is feeling good, this is a perfect day to test my max before I start hammering the shirt work.  When I was warming up I knew this was a good day to test, and the linear progression program ended up yielding a 20 pound PR, hell yes!!!  I'm pretty sure that focusing a lot of attention on my awful incline barbell press has made a big difference as well.  I believe this marks a 40 pound improvement in bench in 13 months without gaining any weight.  If I can get to 335 before moving up to the 220 pound class I would be very pleased.  As for deadlift, on my set with 135 my upper back erectors hurt so I knew this was going to need to be a light day.  Next week I should be ready to start pushing it again.  I knew moving my suit squat up this quickly was going to really work the shit out of my erectors.  I have 16.5 weeks until the meet, I have plenty of time to sort it all out.




Day 2 (Friday, 9/30/11)

Rack Pulls w/fat gripz
3x135
3x165
3x185
1x205
1x215
0x225
2x1x225

Pull-throughs
10x150
10x190
3x10x225

DB Bench
10x40
10x50
3x10x60

Band Scapular Depression
3x10xlight

Band Face Pulls
3x10xlight

Comments: Damn, erectors still smoked, this was just an easy session to hopefully recover enough to squat on Sunday.  I walked out 225 just to see how likely it would be that I would be able to squat on Sunday and it hurt quite a bit.




Equipped Bench (44 Katana)
2x235
1x265
*add 3 board and shirt
3x295
3x315
3x335
3x355 (hard)
*2 board
1x355
*1 board
1x355

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x355
3x385

Pallof Press
5x5x70

Comments: I considered taking it easy on bench today, but I felt pretty recovered from Wednesday's test session.  Things went really well, especially for my first session in a shirt for about 3 months.  I'm pulling the shirt down now so it is tight over the touch point, this will be very beneficial in the long run.  I have to also work hard on controlling the descent and flaring at the right time.  Thankfully, I'll have something like 12 more weeks in the shirt before the meet.

If my massage therapist hadn't spent 30 minutes on my erectors yesterday I don't think squatting would have been possible.  After 3x275 I thought it was time to cut it for the day, but 315 felt a bit better, and at that point working up to a reasonable triple became possible.  I was happy for 3x385 for today and it felt that the form was solid and I wasn't favoring my right hip so this seemed like a good decision.  I'm hoping I can get the erectors where they need to be so I can suit squat as planned next Sunday.

I just realized, this is a record breaking week. I've never ONLY taped bench in a given week.


Raw Bench Max Test
http://www.youtube.com/watch?v=JrriJNrZySM




Shirt Bench to 1 board
http://www.youtube.com/watch?v=gd2fsOt6yI4

Week 14 of 32

Day 1 (Wednesday, 9/21/11)

Bench
1x225
1x245
1x255
hold 1x285
3x265 (+10lb PR)
2x275 (PR)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
3x3x455

NG Pullups
5x3

Ab Wheel
4x8

Band Scapular Retractions
5x12xmm

Comments: The linear periodization bench program has paid off.  A solid triple 10 pounds heavier than I started the 11 week cycle, excellent!  Deadlift felt good, I was glad my erectors recovered enough from suit squatting 3 days prior that I could get some decent pulling in.




Day 2 (Friday, 9/23/11)

Rack Pulls (double overhand)
5x185
5x225
5x255
5x275
3x295
1x305
3x315
1x335

Pushups w/handles
3x10

Pull-throughs
10x150
10x190
5x10x225

Dragon flags
4x4

Band Face Pulls
4x12xlight

Comments: I think my grip is improving.  It should make a big difference come meet day. 




Day 3 (Sunday, 9/25/11)

Incline Bench
1x185
1x195
2x205 (PR)

Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
3x315
1x345
3x375
*40 SC straps up
2x415
2x455
*add wraps
3x495
2x525
1x555

Pallof Press
4x5x70

Single-leg RDL
5x35
5x55
3x5x65

Comments: Was hoping to finish this bench cycle with a 15 pound PR on incline, but when the 2nd rep at 205 was really hard I didn't take a chance on missing the 3rd rep.  My left shoulder has felt a bit inflamed so it made sense to be a touch conservative.

The 375 raw squat triple was good, although I think the depth was too low.  I had planned on squatting in my loose suit (42 SC) but the straps were way the hell too loose.  I think losing a couple inches off my waist has probably made a difference.  Overall the form on the squats was pretty reasonable, especially considering it has been quite awhile since I have squatted in a suit this tight.  I have 18 weeks to get back to 650+.


Bench and Deadlift
http://www.youtube.com/watch?v=XrLmsr6J5I4



Raw and Equipped Squat
http://www.youtube.com/watch?v=yW7lFCxIA2Q

Week 13 of 32

Day 1 (Wednesday, 9/14/11)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x425

Bench
3x215
3x235
3x245
3x255 (ties PR)

NG Pullups
5x3

Seated Cable Rows
4x6x170

Dragon Flags
3x4

Band Scapular Retraction
5x12xmm

Comments: Little bit of a deload on deadlift. Erectors were still pretty smoked from squatting and I want to build my way back up. It appears my linear periodization program has built some strength on bench because my 3 rep max wasn't too much of a grind even though the groove didn't feel right on. I'll try for a 10 pound 3RM PR next week.




Day 2 (Friday, 9/16/11)

Incline Bench
3x155
3x175
3x185
3x195 (PR)

Rack Pulls w/fat gripz
3x135
3x165
3x185
3x205
3x1x225

Pull-throughs
10x150
10x190
5x10x225

Kroc Row w/fat gripz
5x60
5x70
5x80
4x85
5x85

Comments: Erectors are still a little smoked so I took it a little bit easy on them. Also, my left psoas has been bothering me and when my physical therapist had me do a Thomas test for my right hip, I winced when I was bringing my left hip up to my chest. The PT thinks it is a strain, which I think makes sense. I've probably had it for awhile now. So I'll be a bit more gentle with the stretching, and in addition to physical therapy I will do a little massage work on it myself.




Day 3 (Sunday, 9/18/11)

MG Bench
1x225
1x245
1x255

Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x365
*add 42 SC suit bottoms
3x385
3x405
*add knee wraps
3x425
3x455
1x475

NG Pullups
3x6

Pallof Press
4x5x70

Single-leg RDL
5x35
5x55
4x5x75

Ab Wheel
4x8

Comments: Pretty decent session. It's been about 5 months since I've squatted in a suit without a box. So I was happy to get a few sets in and get some good practice. Low back is feeling strong and stable.

I've been playing with a new way of deloading; ramp up to a single set that is a little difficult. I don't care for the idea of doing something like 3x5@60% or what I had planned today for bench, 3x2@70%. Ramping to a fairly easy single at 90% will hopefully mean that I'll have kept the groove a bit better going into my 3 rep max test on Wednesday. Time will tell.


Squat
http://www.youtube.com/watch?v=C3V9z1cPh_4

Week 12 of 32

Day 1 (Wednesday, 9/7/11)

Bench
2x4x245 (PR)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
1x435
5x465 (PR)

NG Pullups
5x3

Seated Cable Rows
4x6x165

Dragon Flags
4x4

Band Scapular Retraction
5x12xmm

Comments: Hell yes!  I really wanted to crush 465 for a set of 5 on deadlift and I felt I did that.  Deadlift strength is probably better than it ever has been, and my only theory is that box squats have made a big difference.  My groove didn't feel on for bench, thought I may have been good for a set of 5, but it just wasn't there.  I've been eating a lot more to go from 195 (on Sunday) to my usual training weight of 202 as soon as reasonable.  This seems like the best time to jump back to my usual weight when I am having a bit of trouble recovering.




Day 2 (Friday, 9/9/11)

Incline Bench
2x3x190 (ties PR)

Rack Pulls
w/fat gripz
3x135
3x165
3x185
3x195
3x205
2x215 (missed 3rd)
w/o fat gripz (double overhand)
3x235
3x255
3x275
3x285
3x295
2x305 (missed 3rd)

Pull-throughs
5x8x190

Kroc Row w/fat gripz
8x60
8x70
3x5x80

Ab Wheel
4x6

Band Face Pulls
4x10xlight

Comments: My first triple at 190 was kind of a grinder, but on the second set I got a bit aggressive.  I pulled the bar down a bit faster, paused, and then each of the reps moved much quicker.  I skipped zercher squats on Wednesday, and step-ups today in order to be a bit more recovered for my squat workout in two days.




Day 3 (Sunday, 9/11/11)

3 Board Bench
3x285 (ties PR)
2x295 (missed 3rd)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x265
3x305
3x335
1x365
3x395

Box Squat w/suit bottoms (48 King)
3x315
2x365
2x395
1x425
1x455

Squat Walkout w/straps up
1x495
1x525
1x555

NG Pullups
5x3x+40

Pallof Press
4x5x65 (5 sec. hold)

Single-leg RDL
5x35
5x55
3x5x75

Comments: I weighed 200.6 this morning, so I have put on 5 pounds in the past week.  Now I'll hang around 200-202 for most of my prep for the meet.  I really wanted 4-5 reps with 395, but the form just wasn't where it needed to be.  The first rep was awkward and hard, and it didn't seem prudent to try more than a triple.  I also thought I'd get a double at 455, but the first didn't feel how I thought it should, so I thought it was best to just rack it.  My back has felt reasonable, but not 100% since the deadlift workout 4 days ago.  So I was trying to be smart about not over-straining.

Board bench was a bit of a disappointment.  The triple at 285 was pretty simple, but the set at 295 was started with a completely misgrooved first rep, a slightly better 2nd rep, and at that point I was cooked and then missed the 3rd.  I really hate shortening the range of motion on bench, it just feels so damn awkward.  Reverse band bench always feels a bit odd, so I'm hopeful that the Titan Ram will be just what I'm looking for to hit the lockout.


Deadlift
http://www.youtube.com/watch?v=n-wdm9zljaI

Week 11 of 32

Day 1 (Wednesday, 8/31/11)

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
5x445

Bench
2x5x235 (PR)
3x235

Zercher Pause Squat w/fat bar
5x150
5x200
5x220
5x230

NG Pullups
5x4

Seated Cable Rows
4x6x160

Dragon Flags
4x4

Band Scapular Retraction (standing)
4x12xmm

Comments: I thought I would crush 445 for 5, and then do a set of 5 at 455.  Well 445 felt like a 5 rep max today.  I thought about doing a down set or two, but I felt kind of run down and figured I'll save it for next week.  From my first glance at the video it appears my positioning on the 4th and 5th reps was shitty, my chest was too far over the bar and my arch wasn't tight enough.  I plan to tighten this up and move my best 5 repper up 10-20 pounds next week when I go for a 5 rep max.

I've got a new 5 rep max, and managed to do it twice.  I could have gotten 4 reps on my 3rd set, but the point wasn't to grind too much these next couple of weeks.

Zercher pause squats are an awesome exercise.  Smoke the core and really work the erectors isometrically and nail the glutes in the fully stretched position (should help with pop out of the bottom of a squat).  Also it is a really hard exercise which keeps some weight off the bar; just what I was looking for.  I may never do a front squat again.




Day 2 (Friday, 9/2/11)

Rack Pulls
w/fat gripz
5x135
5x185
5x205 (missed 3rd rep, rested a few seconds and finished the set)
w/o fat gripz (double overhand)
5x225
5x245
5x265
5x275
5x285

Incline Bench
3x3x185

BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x175

Pull-throughs
10x150
10x190
5x10x225

Kroc Row with fat gripz
8x60
8x70
2x5x75
5x80

Ab Wheel
4x8

Band Face Pulls
5x10xlight

Comments: The rack pulls were freaking humbling.  I can tell that dedicated grip work is going to be absolutely necessary for at least a year. 



Day 3 (Sunday, 9/4/11)

3 Board Bench
3x3x275

Squat
2x8xbar
2x8x95
5x135
5185
5x225
5x265
5x305
5x335
5x355
5x375

Box Squat w/suit bottoms (48 King)
3x275
3x315
3x365
3x405
3x435

Squat Walkout w/straps up (8 sec. hold)
1x465
1x495
1x525

Single-leg RDL
5x35
5x55
3x5x75

NG Pullups
4x3x+40

Pallof Press
3x5x65 (5 sec. hold)

Pendlay Row
3x10x135

Comments: Squats went reasonably well today.  One thing I noticed in the video is several times my left foot was several inches behind my right foot.  This has to change immediately.  I will start by taking a smaller initial step back and closely monitor the results.  Time to eat a lot the next few days, fully recover, and hit some decent weights next week.

Deadlift, bench, and squats
http://www.youtube.com/watch?v=DKwbQAwpu10

Week 10 of 32

Day 1 (Wednesday, 8/24/11)

Deadlift
8x135
6x225
5x265
5x305
5x345
5x385
5x425
5x435

Bench
6x185
6x205

Fat Bar Rack Pulls (double overhand)
5x110
5x160
5x200
5x210
5x220
5x225

NG Pullups
5x4

Seated Cable Rows
4x6x155

Dragon Flags
5x4

Band Scapular Retraction (standing)
5x12xmm

Comments: Deadlifts felt really damn good today.  I'm working on getting my shoulders a little higher in the set-up and I think it has really helped my strength off the floor.  My last set would have likely moved faster if I hadn't torn a big callous on the second rep of that set.  Little bit of an off-load on bench this week, things are feeling good.




Day 2 (Friday, 8/26/11)

Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x365
5x345

Incline Bench
6x135
6x155

BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x170

Pull-throughs
10x150
10x190
5x10x225

Kroc Row with Fat Gripz
10x60
10x70
2x5x80 (cheated a little on left hand, go lighter next time)

Ab Wheel
4x8

Band Face Pulls
5x10xlight

Comments: Everything felt pretty good, especially considering I moved boxes of books for a couple of hours before this.  My wife has used someone else's fat gripz and really likes them for bench (she has a cyst in her wrist and they feel much better).  So we bought them and I was surprised by how much I like them.  Going to emphasize grip work in the rest of this cycle.  I really think I'll be ready to pull 600 at the state meet provided I can hold on to it.  Not taking any chances.  I wouldn't be surprised if box squats are helping my deadlift, they might stick around as a second squat movement for awhile.




Day 3 (Sunday, 8/28/11)

3 Board Bench
6x225
6x245

Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335
5x355

Box Squat
5x275
5x315
3x355
3x395

Squat Walkout (8 sec. hold)
1x435
1x465
1x495

Single-leg RDL
5x35
5x55
3x5x75

NG Pullups
3x3x+40

Pallof Press
4x5x65 (5 sec. hold)

Pendlay Row
4x8x135

Comments: Squats are just beginning to feel reasonably strong.  I think I left a rep or two on box squats this week, unlike last week.  The plan is next week to add suit bottoms while doing box squats so I can increase the weight for a couple of weeks.  It was great putting 5 plates on the bar, even if it was just for a walkout.  Starting to feel strong and stable, and I still have 22 weeks left to prepare, things are going really well.

Deadlift and squats
http://www.youtube.com/watch?v=SYaBX4YRWyM

Week 9 of 32

Day 1 (Wednesday, 8/17/11)

The day I completed the Master's of Public Health program, hooray!

Bench
6x225
3x5x225

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
3x5x385

Front Squats
3x225
3x245
3x265
3x245

NG Pullups
5x5

Seated Cable Rows
4x6x150

Dragon Flags
5x4

Band Scapular Retraction (standing)
5x10xmm

Comments: Bench felt good, and deadlift felt like it was 50 pounds heavier than I have done in 9 weeks (coincidentally that was the case).  But all the pulls moved reasonably well.  I have been using straps while front squatting but tried a clean grip today.  Although it felt more stable, my wrists don't quite have enough flexibility, so I was trying to get the bar in the rack as quickly as possible after finishing each set.  So I think I tweaked my back a bit while doing this.  For now, I think front squats are out, doing it with straps feels unstable, I don't have the flexibility to use the clean grip, and I think using the harness will negate some of the benefits I wish to get out of the exercise.  In a few weeks I may replace front squats with Zercher squats.




Day 2 (Friday, 8/19/11)

Incline Bench
3x5x175 (ties 5RM)

Pull-throughs
10x150
10x190
5x10x225

Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x355

BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x165

Ab Wheel
5x8

Band Face Pulls
5x10xlight

Sled Pulling
6,4,6,4x250lbx30 feet

Comments: Incline is going well, YES!  Romanians felt good even though my back felt a bit funky after front squats on Wednesday, definitely a good sign.  Have I mentioned how awesome barbell step-ups are?  I don't think I will be able to keep up the sled pulling.  Even though I've lost 2.5 inches off my waist, it just is too hard to keep this up while moving the weights up.  Keeping my back healthy and getting my strength up has to be the priority, now abz.  The sled has definitely served its purpose though.  Ideally I'd live closer to the gym and could do it a couple days a week on "off" days.  Maybe this will happen in a few months.




Day 3 (Sunday, 8/21/11)


3 Board Bench
2x5x265
4x265

Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335

Box Squat
5x225
5x275
5x315
3x345
5x375

Squat Walkout (8 sec. hold)
1x405
1x435
1x465

Single-leg RDL
5x35
5x55
4x5x75

NG Pullups
6x3x+30

Pallof Press
3x5x65 (5 sec. hold)

Pendlay Row
4x8x135

Comments: Free squats felt reasonable and box squats felt pretty strong.  I'm starting to feel more stable on walkouts which is definitely good.  3 board bench was MUCH better this week than last week, thank goodness.  The little scare on Wednesday with my back is completely resolved, feel great.  Didn't hurt I had a physical therapy appointment (she does a lot of soft tissue work) on Thursday and a massage appointment on Saturday.

Romanian deadlift and squats
http://www.youtube.com/watch?v=9yx-KK1KoJ4

Week 8 of 32

Day 1 (8/10/11)

Bench
7x215
3x5x215

Deadlift
8x135
8x225
8x275
6x315
5x6x355

Front Squats
5x225
5x245
3x3x245

NG Pullups
5x5

Seated Cable Rows
8x130
8x140
8x150
8x160
10x140

Dragon Flags
4x4

Comments: Bench is going pretty well, deadlift felt great, and front squats were shit.  Two out of three of these are competition exercises.




Day 2 (Friday, 8/12/11)

Incline Bench
3x6x165

Pull-throughs
10x150
10x190
4x10x225

Romanian Deadlift
5x135
5x185
5x225
5x265
5x305
5x345

BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
5x185
5x205 (a bit sloppy)

Ab Wheel
4x10

Band Face Pulls
4x10xlight

Sled Pulling
6,4,6,4,6x250lbx30 feet

Comments: I got a bit over eager and went up by 80 pounds over last week on Romanian deadlifts, but they felt really good and I really felt like testing my low back a bit.  Incline bench is starting to feel pretty good.  Damn barbell step-ups are awesome!




Day 3 (Sunday, 8/14/11)

Squats
2x8xbar
2x8x95
8x135
8x185
8x225
8x255
3x8x285

Box Squats
5x225
5x275
5x315
5x345
6x345

Squat Walkouts (8 sec. hold)
1x375
1x405
2x1x435

3 Board Bench
5x255
2x4x255

Single-leg RDL
5x30
5x50
4x5x70

NG Pullups
5x3x+30

Pendlay Rows
5x135
5x155
5x165

Sled Pulling
5x4x250lbx30 feet

Comments: Squats are starting to feel reasonably good, yes!  3 board bench sucked today, and pendlay rows feel awful.  Going to re-set the weight on Pendlay rows and work my way back up.

Week 7 of 32

Day 1 (Wednesday, 8/3/11)

Bench
3x8x205
6x205

Deadlift
8x135
8x225
8x275
5x8x315

Front Squats
5x5x225

NG Pullups
5x5

Seated Cable Rows
10x120
10x130
10x140
10x150

Dragon Flags
4x4

Sled Pulling (outside on pavement)
3x2x250lbx75 feet

Comments: Deadlift is feeling really efficient.  I hate front squats, I am starting to understand why everyone uses the damn harness.




Day 2 (Friday, 8/5/11)

Incline Bench
3x6x155

BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
3x5x185

Romanian Deadlift
5x135
5x185
5x225
5x265

Rolling Thunder
4x5x120

Pull-throughs
10x150
10x180
4x10x225

Band Face Pulls
4x15xlight

Band Scapular Retraction (standing)
5x10xmm

Sled Pulling
6x250lbx30 feet
6x295lbx30 feet 
6x340lbx30 feet
6x250lbx30 feet 
6x295lbx30 feet

Comments: Barbell step-ups with a medium box, where have you been all my training life?  What a fantastic exercise.  The box isn't so high it irritates my hip flexors, but it is is high enough that it seems to smoke everything and improve stability.  This will be a mainstay.  Romanian deadlifts have bothered me while my back has been injured, and my back is feeling well enough I think this will be a good indicator exercise.  Feeling really good.




Day 3 (Sunday, 8/7/11)

3 Board Bench
3x6x245

Squats
2x8xbar
2x8x95
8x135
8x185
8x225
3x8x255

Box Squats
8x225
8x275
7x315
6x315

Squat Walkouts (8 sec. hold)
1x345
1x375
1x405

Single-leg RDL
5x25
5x45
4x5x65

NG Pullups
4x3x+30

Pallof Press
3x5x65 (5 sec. hold)

Pendlay Rows
5x135
5x5x155

Sled Pulling
5x4x250bx30 feet

Comments: Squatting is starting to feel decent.  I think 405 felt better on my back than 345 did last week on walkouts.  Weird how quick this stuff can start coming back.  Wanted to play if safe on 3 board bench after missing 3x8x235 two weeks ago.  These moved pretty well as they should with such light weight.

Week 6 of 32

Day 1 (Tuesday, 7/26/11)

Bench
8x135
8x155
8x175

Deadlift
8x135
8x185
8x225
8x255
5x8x285

BB Step-ups (high box)
5x95
5x115
5x125

Front Squats
5x5x195

NG Pullups
5x3

Seated Cable Rows
10x120
10x130
10x140
10x150

Dragon Flags
4x4

Sled pulling
4x250lbx30 feet
4x295lbx30 feet
4x340bx30 feet
4x385lbx30 feet
4x410lbx30 feet

Comments: This session was moved up a day because of a massage appointment; low back didn't seem to mind, good.



Day 2 (Friday, 7/29/11)

Incline Bench
8x105
8x125

BB Static Lunge from Deficit
5xBW
5x95
5x135
5x175
5x215
2x5x225

Rolling Thunder
4x5x115

Ab Wheel
4x10

Pull-throughs
12x150
12x190
5x12x225

Band Face Pulls
4x12xlight

Band Scapular Retractions (standing)
5x10xmm

Sled Pulls
4,6,8,4,6x250lbx30 feet

Comments: Barbell static lunges from a deficit seem like a good way to kill onself, those are out.




Day 3 (7/31/11)

Squats
2x8xbar
2x8x95
8x135
8x185
3x8x225

Box Squats
8x185
8x225
8x255
3x8x285

Squat Walkouts (hold for 8 sec)
1x315
1x345

3 Board Bench
8x195
8x215

Single-leg RDL
5x25
5x45
4x5x60

NG Pullups
6x3x+25

Pallof Press
3x6x60 (5 sec. hold)

Pendlay Rows
5x135
4x5x155

Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
2x385lbx30 feet
2x430lbx30 feet
2x455lbx30 feet 

Comments: Box squats felt better today than they did last week when 3x8x255 felt hard, thank goodness.  But, my body finally feels ready to do some squat walkouts and 345 felt heavy, fuck!  Sled pulling was really hard, 455 was moving none too quickly.

Week 5 of 32

Day 1 (Wednesday, 7/20/11)

Bench
3x10x195

Deadlift
8x135
8x185
8x225
5x8x255

BB Step-ups (high box)
5x95
5x105
5x115

Front Squats
5x5x165

NG Pullups
5x4

Inverted Rows
5x8

Dragon Flags
4x4

Sled Pulls
4x6x250lbx30 feet

Comments: I thought I might have to drop the reps at 195, but I was glad to get 3x10@195 on bench today.  My legs are feeling weak, so I thought putting in another squat movement that my back has seemed to handle well while injured could be helpful (front squats).  I used to be quite a bit stronger than this on barbell step-ups.  Dragon flags have bothered my back some in the past during the lowering phase while rehabbing, so the fact they aren't bothering me at all is a really good sign the recovery process is going well.



Day 2 (Friday, 7/22/11)

Incline Bench
3x8x145

BB Static Lunges from Deficit
5xBW
5x95
5x135
5x175
5x205
5x215

Rolling Thunder
1x100
1x125
1x135
1x145
1x150 (PR)

Pull-throughs
10x150
10x190
5x10x225

Band Face Pulls
4x12xlight

Band Scapular Retraction (standing)
4x10xmm

Ab Wheel
4x10

Sled pulling
4x6x275lbx30 feet

Comments: I think pull-throughs are the most productive exercise I am presently doing for my low back.  They are allowing me to load the lower back in a way that feels very protective.




Day 3 (Sunday, 7/24/11)

Squats
2x8xbar
2x8x95
8x135
8x165
3x8x195

Box Squats
8x185
8x225
3x8x255

3 Board Benc
2x8x235
7x235 (missed 8th)

Single-leg RDL
5x25
5x40
3x5x55

NG Pullups
3xBW
3x+25
3x+40
3x+50
2x+60

Pallof Press
2x6x60 (5 sec. hold)

Penday Rows
5x135
3x5x155

Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet

Comments: Sets of 8 on box squats @255 felt kind of hard; that is really damn pathetic.  Pissed that I didn't get my last rep on the 3rd set of 3 board, a little deload is probably going to be helpful next week.  Just couldn't up my 3 rep max to +60lb on pull-ups, damn.  I think single-leg RDL's are going to be a very productive rehab exercise.
 

Week 4 of 32

Day 1 (Tuesday, 7/12/11)

Bench
4x10x185

BB Step-ups (high box)
4x5x95

Deadlift
5x8x225

NG Pullups
2x7
1x6

Inverted Rows
5x8

Lower Abs on Swiss Ball
4x15

Sled Pulling
5x4x295lbx30 feet

Comments: This session was moved up a day since I made a second appointment on Wednesday with the massage therapist that worked with me after hours the day after I reinjured my low back.  I really think that doing more volume on the competition exercises will not only keep my groove strong, but also lay a solid foundation for heavier weights later in the cycle.



Day 2 (Friday, 7/15/11)

Incline Bench
3x10x135

BB Static Lunges
5xBW
5x95
5x135
2x5x185
3x5x205

Pull-throughs
10x150
10x190
4x10x225

Rolling Thunder
5x80
2x8x110
1x125
1x135
0x145

Band Face Pulls
4x10xlight

Band Scapular Retraction (standing)
4x10xmm

Ab Wheel
4x10

Sled pulling
1x4x250lbx30 feet
4x4x340lbx30 feet

Comments: Thank goodness I was able to get 3 sets of 10 @ 135 on incline, anything less would have been even more embarrassing!




Day 3 (Sunday, 7/17/11)

Split Squats
8x35's
8x55's
8x75's
2x8x95's

3 Board Bench
3x8x225

Squats
2x8xbar
2x8x95
8x135
3x8x165

Box Squats
8x135
8x185
3x8x225

NG Pullups
3xBW
3x+25
3x+35
3x+45
3x+55

Pallof Press
3x5x60 (5 sec. hold)

Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet
4x410lbx30 feet

Comments: I'm really hoping the sled pulling has some carryover to the deadlift.  I've improved light years on the pull-up over the last couple of years, very happy about that.  I plan on sticking with a higher bar position on squat so I put a little more of the stress on my legs and hips and less on my low back.  At least until I'm fully healed.

Week 3 of 32

Day 1 (Wednesday, 7/6/11)

Bench
4x10x175

Deadlift
5x8x185

Bulgarian Split Squat
8x30's
8x50's
2x8x70's

NG Pullups
5x5

Inverted Rows
4x8

Lower Abs on Swiss Ball
4x15

Sled Pulls
3x8x250lbx30 feet

Comments: Damn, doing sets of 10 on bench sure was weird.  My record before that was 8 reps with the bar.




Day 2 (7/8/11)

Incline Bench
3x10x125

Belt Squats
12xBW
12x45
12x90
12x135
12x180
12x225

Pull-throughs
10x150
10x180
10x205
4x8x225

Rolling Thunder
5x80
3x8x105

Band Face Pulls
4x12xlight

Band Scapular Retraction (standing)
4x10xmm

Ab Wheel
4x8

Sled Pulls
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet

Comments: Belt squats are the fucking worst, injury waiting to happen, enough of those.  I also realized that reverse hypers made my back feel like shit.  Those exercises are now dead to me, haha.



Day 3 (7/10/11)

Split Squats
8x30's
8x50's
8x70's
3x8x90's

Squats
2x8xbar
2x8x95
3x8x135

Box Squats
8x135
3x8x185

3 Board Bench
3x8x215

NG Pullups
3xBW
3x+20
3x+30
3x+40
3x+50

Pallof Press
3x5x55 (5 sec. hold)

Sled pulling
5x4x250lbx30 feet

Comments: Sled pulling seems to be going well and doesn't bother my back.  Going to work my way back pretty slowly on squat and deadlift.  With 32 weeks to prepare for the next meet there is no hurry, and I want my back to be fully healed once I get back to heavier weights.  I'll be able to go a little heavier with box squats, because when I stop at parallel it doesn't stretch my back at all which seems to be what aggravates the QL.

Week 2 of 32

Day 1 (Wednesday, 6/29/11)

Incline Pause Bench
3x155
3x170
3x180
3x190 (PR)

Deadlift
5x8x135

Squat
5x8xbar

Bulgarian Split Squat
8x30's
8x50's
2x8x65's

Inverted Rows
4x8

NG Pullups
5x5

Lower Abs on Swiss Ball
4x15

Reverse Hyper
Working on ROM, hurt quite a bit

Comments: I'd really like to hit a triple at 225 by the end of the year on incline, I think once I can do that I'll be good for a 315 single on bench.  Nice to be squatting and deadlifting even if it extremely light.  Have to keep the groove as fresh as possible.




Day 2 (Friday, 7/1/11)

Bench
5x135
4x165
3x195
3x215
3x235
2x255 (missed 3rd near top)

Pull-throughs
10x120
10x150
10x180
4x10x210

Rolling Thunder
5x50
5x75
3x8x100

Band Face Pulls
5x12xlight

Band Scapular Retraction (standing)
5x10xmm

Ab Wheel
5x8

Sled pulling
3x6x250lbx30 feet

Comments: Very close to hitting a PR triple on bench, but couldn't quite finish it off.  Talked to a strongman competitor extensively today about sled pulling.  He thinks it might be beneficial in rehabbing my back injury, and the more I thought about it, something that focuses on isometric strength of the back probably would be a good rehab modality.  Wouldn't hurt to improve my work capacity some while the weights are really light.



Day 3 (Sunday, 7/3/11)

Split Squats
8x30's
8x55's
8x70's
3x8x85's

Bench
5x135
4x165
3x195
3x225
3x245
3x255 (PR)

NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45

Pallof Press
3x5x50 (5 sec. hold)

Sled Pulls
8x250lbx30 feet
6x295lbx30 feet
4x340lbx30 feet

Comments: YES!  Got some redemption on the bench by hitting the 255 triple 2 days after missing it.  Never tried anything like that before, makes me think that missing a triple is much easier on the body than missing a single.  Now I'm going to start a linear periodization scheme on bench to try to improve my 3 rep maxes on bench (3x255), incline (3x190) and 3 board (3x285).

Week 1 of 32

Day 1 (Wednesday, 6/22/11)

Bench
5x135
4x165
3x195
3x215
3x225
3x235
3x245
*CG Bench
3x225
3x235

Inverted Rows
5x8

NG Pullups
5x5

Standing Band Scapular Retraction
5x10xmm

Swiss Ball Lower Abs
5x10

Comments: My low back could be feeling quite a bit worse.  Granted, it feels like shit, but I thought it might be bad enough I'd have to miss some work or something.  Patience and perseverance will pay off.  Going to get out of the bench shirt, do a little raw testing, then work some more on my base.  The earliest I'm going to compete now is January 28.



Day 2 (Friday, 6/24/11)

3 Board Bench (por)
4x135
3x165
2x195
*add 3 board
3x225
3x245
3x265
3x275

Static Lunge
8x30's
8x50's
8x70's
3x8x80's

Lat Pulldowns
10x110
3x10x125

Band Face Pulls
4x10xlight

Ab Wheel
3x8

Comments: Even though I'm not training the way I want to, it is definitely therapeutic being in the gym.



Day 3 (6/26/11)

I'm filling this in a couple of months later and I have no record of this workout.