Transition

Session 1 of 5 (Friday, 2/4/11)

3+ sec. Pause Olympic Squat
1x4x250 (50%)
4x4x295 (60%)

Incline Pause Bench
5x95
5x115
3x5x135
3x155

3 Stop Pause Bench
3x125
3x135
3x150

NG Pullups
5x5

Dragon Flags
4x5

Band Face Pulls
4x10xlight

Comments: Love the pause olympic squats, they are hard with very little weight.  I suck at inclines even more than I remembered, I am going to make these my primary bench accessory exercise.  I thought the 3 stop pause bench would really improve my stability, but they don't feel as though they will do what I hoped, I'm not going to use them for now.  Didn't really consider training on Wednesday, we were getting 11 inches of snow that day, bus system was down, school was closed, and I figured I could use the extra rest.



Session 2 of 5 (Sunday, 2/6/11)

Snatch Grip Deadlift
5x135
5x185
5x225
5x245
5x265
5x285
2x5x305

4 sec. Pause DB Bench
5x45
5x55
5x65
5x70

Pause Bench
5x135
4x165
3x3x195 (70%)

Supinated Band Pullaparts
6x10xmini

Comments: Once I re-learned how to use straps, snatch grip deadlifts went pretty well.  It had been about 8 months since I had used them last and I forgot you need to go from underneath the bar, what a dummy!  I am planning on using this as my primary deadlift accessory exercise.  Since I have said what my primary bench and deadlift accessory exercises will be, I might as well write my primary squat accessory exercise as well: the squat.



Session 3 of 5 (Wednesday, 2/9/11) [begin bench training]

Pause Bench
4x195
3x205
2x215
4x205
3x215
2x2x225 (82%)

2+ sec. Pause Olympic Squat
4x250 (50%)
4x295 (60%)
4x4x320 (65%)

NG Pullups
5x5

Ab wheel
4x6

Supinated Band Pullaparts
5x10

Comments: I felt ready to start bench training again so today marked the first day of the new program.  So far so good, got some good long pauses in and we'll see how the next couple weeks go, I'll get up to doubles at 245 on my last sets in 2 weeks.  I should take a picture of how red my face gets by the last rep on my pause squats, fun stuff.



Session 4 of 5 (Friday, 2/11/11)

Pause Bench
1x4x135
2x3x165
2x2x195 (70%)

Deadlift
5x290
4x345
3x3x405 (70%)
*add suit (35 Inzer Max DL)
1x455
1x475
1x495
1x515 (90%)

Snatch Grip Deadlift
5x225
3x5x275

Dragon Flags
3x6

Band Face Pulls
6x10xlight

Comments: Got some light technique work on bench, I think doing this mid-week will be productive.  I also tried a couple of deadlift suits.  I got the 46 Metal King Deadlifter on without much issue but it was extremely tight.  There was no way in hell I was getting down to the bar, couldn't even open my knees in it.  It felt a lot more like a squat suit.  The Inzer was much better, and that is the suit I intend to put my energy into as my prep for this meet.  I probably could handle a size smaller but this will be great for now.



Session 5 of 5 (Sunday, 2/13/11)

Floor Press w/chains
5x155+25lb chains
5x155+50lb chains
5x155+75lb chains

2+ sec. Pause Olympic Squat
4x250 (50%)
4x295 (60%)
4x4x320 (70%)

4 sec. Pause DB Bench
5x45
5x55
5x65
5x70
5x65

NG Pullups
4x3x+15lb

Pendlay Rows
3x8x135

Reverse BB Curls
3x10x55

Comments: First week of the new bench program went well.  And I feel ready to jump into my squat and deadlift program next week.  I think I'll keep the pause Olympic squats in the mix for this program.  After being videoed on the first work set I noticed I wasn't keeping my upper back posture  as well as I should.  On the next sets I focused more on keeping my back tight out of the hole and it really seemed to stimulate the back in a way that is similar to the deadlift.  For that reason I'll do this exercise as a second movement on Sundays, but not on Wednesdays to ensure I'm fresh for Friday deadlifts.


Sunday 2/6 Snatch Grip Deadlift: 5x305
http://www.youtube.com/watch?v=_3RUZgjauXw




Sunday 2/13 Pause Olympic Squat: 4x320
http://www.youtube.com/watch?v=V8PrIzvJo8A