Week 29 of 31

Block 6, Week 6 

Day 1 (Wednesday, 1/12/11)

Shirt Bench Eval (42 Fury)
4x135
3x165
2x195
1x225
*add shirt
2x255
1x285 (touched)
*w/commands
1x305
1x315
1x325

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
3x3x370 (75%)

Seated Cable Rows
3x15x100

Comments: The evaluation on shirt bench went well.  All the reps were clean, albeit not all were easy.  Although the 325 wasn't executed as well as possible (I didn't press in a straightish line, caught myself pressing it toward the rack and straightened out the bar path at "midpoint").  So, the point is, if I execute everything properly, something in the 336 neighborhood should be attainable.

I was surprised how far my upper back was from being recovered (from suit squatting 3x1x595 on Sunday).  The reps were easy so I didn't think recovery would be an issue.  The most I was going to do today was 5x3@75% so cutting it a couple of sets short on the week I do my opener is fine.  I did some cable rows to get some blood flowing and speed up recovery.

I've been thinking on my suit squats as I drop into the hole I don't keep my upper back tight enough.  As a result, I have to regain tightness as I start the ascent and this is probably why my upper back gets so trashed from squatting heavy.  Momentum is throwing my upper back forward, I have to tighten it and move it back into position.



Day 2 (Friday, 1/14/11)

Deadlift
1x5x225
1x4x315
1x3x365
1x3x405
3x2x455 (82%)

Pause Bench
5x135
4x165
3x195
3x220 (80%)
3x2x235 (85%)

Seated Cable Row
5x135
5x5x155

Dragon Flags
3x8

Band Face Pulls
3x15xlight

Comments: The original plan was to hit my opener today on deadlift.  When I realized the deadlift was overreached and it was time to deload I was a bit concerned.  Well today I went a little heavier than I had planned but did a fair amount less volume than planned.  The plan was 5x3x415 (75%).  The way 455 moved gave me some confidence, and it also accomplished continuing the taper.  I didn't do my usual work-up on deadlift because I was working on the same platform as someone and giving him a couple of technique tips before the meet.  Believe it or not, I don't think I will explode if I don't make 10% jumps to my top weight.

I plan on going back to benching 3 days a week this week and the next just to get a little more technique work.  The volume will be very low and the percentages will get lower as well.  Sunday will be 3x2@80%.  Hit my opener once or twice on Wednesday, then Friday 3x3@75%, Sunday 3x2@75%, and Wednesday meet week 3x2@70%.


Day 3 (Sunday, 1/16/11) [weight: 199.4]

Suit Squat (38 SC)
5x225
4x275
3x315
2x365
1x405 (felt hard, like ~90% instead of 82%)
*add suit
2x455
1x525
1x585
1x635 (opener, easy)

Pause Bench
5x135
4x165
3x195
6x2x220 (80%)

NG Pullups
3x8

Bogart Pulldowns
3x8x100

Comments: Suit squatting went really well, I was really aggressive on the 635 and it came up easy.  I did more volume than I had planned on bench, felt good today.  I was watching a John Bogart video and he talked about how mimicking the upper body position of the bench and pulling the scapulae down and back on pulldowns really helps him pull the bar down in a shirt.  Cool, I need that.


Sunday Suit Squat, 635
http://www.youtube.com/watch?v=IYVu-HVkSz4