Week 28 of 31

Block 6, Week 5

Day 1 (Wednesday, 1/5/10)

Shirt Bench (42 Fury)
5x135
4x165
3x195
2x1x225
*add shirt
2x255
1x285
6x1x305 (last 5 with commands)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
5x3x370 (75%)

NG Pullups
6x6

Ab Wheel
4x8

Prone Trap Raise
3x12x4

Comments: My first 3 sets on bench I was stalling out RIGHT before locking out.  I was told the bar was arcing back, I'd almost pause and then lockout the weight straight up.  When I tried to press the bar in much closer to a straight line on my 4th set the weight went up MUCH smoother.  This is a very important mechanical change.

Squatting with a bruised hip flexor kind of sucks, damn straps down squatting to hell.



Day 2 (Friday, 1/7/10)

Suit Deadlift
4x280
3x335
2x390
1x445
*add suit
1x485
2x1x515 (hard!)

Deficit Pushups w/chains
1x10
1x10x+22lb
2x10x+44lb

Seated Cable Rows
6x5x150

Dragon Flags
4x10

Band Face Pulls
5x10xlight

Comments: I am a little overreached on deadlift, 515 is a weight that should be fast and easy, even when in a state of fatigue.  But I lost my upper back tightness on the first set and the second set had no pop.  No need to hit my opener next week, time to deload NOW.



Day 3 (Sunday, 1/9/10)

Suit Squat (40 SC)
5x225
4x275
3x315
1x365
*add suit
2x455
1x515
1x565 (86%)
3x1x595 (90%) [easy]

Pause Bench
5x135
4x165
3x195
3x2x225 (81%)

NG Pullups
4x3x+35

Pendlay Rows
1x5x135
4x5x155

Reverse BB Curls
10x65
7x85
6x75

Comments: Squats were awesome, hells yeah!  Little bit of an offload on bench leading into an evaluation on Wednesday.

Sunday squat: 3x1x595
http://www.youtube.com/watch?v=PklYcPoEXgg