Week 30 of 31

Taper, Week 1 of 2

Day 1 (Wednesday, 1/19/11)

Shirt Bench (42 Fury)
5x135
3x165
2x195
1x225
*add shirt
2x255
1x285
*w/commands
1x310 (planned opener)
1x315 (new planned opener)

Squat (belt)
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
4x3x370 (75%)

Seated Rows
3x15x100

Supinated Band Pull-aparts
3x10xlight

Comments: Benched well enough that I'm going to move my bench opener up 2.5kg, cool.  Going to taper a little slower on bench than I had initially intended, I'm feeling a bit too fresh right now.

Suit squatting has been smoking my upper back, man it made squats a lot harder than they should have been today.  For that reason I didn't do too much accessory work, want my back to be fresh on meet day.



Day 2 (Friday, 1/21/11)

Deadlift
5x280
4x335
3x390
3x2x415 (75%)

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

Band Face Pulls
2x10xlight

Supinated Band Pullaparts
3x10xmini

Comments: Upper back still feels pretty smoked from Sunday's suit squatting.



Day 3 (Sunday, 1/23/11)

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

Pause Bench
5x135
4x165
3x190
3x2x205 (75%)

Dragon Flags
3x6

Supinated Band Pullaparts
4x8

Comments: Upper back feels like it is finally recovering, although it is probably a couple of days from fully recovering.  Only one more session of this boring stuff.


Planned Openers:
SQ: 287,5kg (633lb)
BN: 142,5kg (314lb)
DL: 237,5kg (523lb)