Week 1 of 18

Block 1, Week 1

Day 1 (Wednesday, 2/16/11)

Pause Bench
4x205
3x215
2x225
4x215
3x225
2x2x235 (85%)

Squat
1x5x250 (50%)
2x5x295 (60%)
5x5x345 (70%) [last two sets belted, HARD]

NG Pullups
5x5

Ab wheel
4x6

Supinated band pullaparts
5x10

Comments: Squats were pretty damn hard today.  The calve injury still has some healing to do which probably has at least a little something to do with squats being hard.  Also it seems like after the narrow stance, high bar squatting it takes a couple of sessions to get my form back.  Benching went well.  I have to pay more attention to my stance, I tend not to tuck my right leg back as far as my left leg.



Day 2 (Friday, 2/18/11)

Pause Bench
2x4x135
3x3x165 (60%)

Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x3x430 (75%)

Snatch Grip Deadlift
5x225
3x5x275

Band Face Pulls
5x12xlight

Dragon Flags
4x5

Comments: Even the really light bench technique day seems to irritate my left shoulder a little.  Going to keep after it, I may be arriving at a solution (more external rotation in a palms up position, mostly using short bands just above elbows).

Deadlift form felt tight, just wasn't used to this much volume.  Erectors felt smoked.



Day 3 (Saturday, 2/19/11)

Floor press w/chains
5x160
5x160+25lb chains
5x160+50lb
5x160+75lb

Squat (no belt)
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x3x370 (75%)

4 sec. pause DB bench
5x50
5x60
2x5x70

NG Pullups
5x3x+15lb

Reverse BB curls
3x10x60

Comments: I moved this session up a day because I was worried the winter storm on Sunday would prevent me from being able to go to the gym.  There was rumor that the city snow plowing crew would go on strike.  Although it turned out I could have trained today, I think the extra day of rest after my first week will be beneficial.

I'm liking the floor presses w/chains, so far so good.  Similar enough to the competition exercise that I anticipate good carryover without being so similar that it confuses my competition exercise movement pattern (like reverse band bench and board benching seems to do).

Squats were hard today but I knew they would be on less rest.  I was glad to get through them without a belt.  Overall a good first week.

I'm not going absolutely ape shit on the accessory work because: (1) I might be getting smarter; (2) I know it is staying the same for ~12 weeks and I'm not in a huge hurry to push it to the limit.  I'm going to guess (2).