Week 3 of 18

Block 1, Week 3

Day 1 (Wednesday, 3/2/11)

Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x3x395 (80%) [belted]

Bench
4x205
3x215
2x225 (82%)

Squat 
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
4x2x395 (80%) [belted]

NG Pullups
5x5

Ab Wheel
3x8

Seated Cable Rows
8x100
8x110
8x120
2x8x110

Comments: I am trying to figure out what is best on Week 3, Day 1 of this program for squat.  The program calls for 5x3@80%, followed by 5x5@70%.  I'm thinking that volume gets in the way of what I do 2 days later on deadlift, 5x3@80% (which is not what the original program calls for).  So I'm trying to up the intensity and reduce the volume dramatically for the second round of squats.  It worked fine today but boy was my hip pissed.  I think a change in squat technique is necessary.  My hip is really paying the price from wide stance squatting and sumo deadlifting at a high volume.  I will try a medium width stance (shoulder-width) and not open the knees.  Hoping this goes well on Sunday, I think it has real potential.



Day 2 (Friday, 3/4/11)

Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x3x460 (80%)

Bench
1x4x135
3x3x165

Snatch Grip Deadlift
5x225
5x265
3x5x295

Bogart Pulldowns
4x10x100

Band Face Pulls
4x10xlight

Dragon Flags
4x5

Comments: This deadlift session is always a butt kicker for me.  Form is becoming very dialed in.  Now just have to do the same thing in a suit.



Day 3 (Sunday, 3/6/11)

Floor Press w/chains
5x175
5x175+25lb chains
5x175+50lb
5x175+75lb

Squat (no belt)
1x5x250 (50%)
1x5x295 (60%)
2x5x345 (70%)
5x4x370 (75%)

DB Bench w/4 sec. pause (neutral grip)
5x50
5x60
5x70
4x5x75

NG Pullups
4x3x+20lb

Reverse BB Curls
70x8, 7, 7

Comments: So I've worked my way up from 5x155+75lb chains on floor press the first week to 5x175+75lb chains today.  The plan is to take a deload next week, then start working my way up with 100 pounds of chains.  I felt pain in my left shoulder just to the right (medial?) to my anterior deltoid, especially during dumbbell bench.  I'll do some soft tissue work here and see if that helps the shoulder.

First day with the new squat technique went really well. Moved my stance in to shoulder width and I'm not opening the knees very much (tracking more straight in front of me). I think this will be easier on my left hip and already feels stronger. Awesome!



Friday Deadlift 3x460
http://www.youtube.com/watch?v=WeesKz4hD8g



Sunday Squat 4x370
http://www.youtube.com/watch?v=v7VGxwXJoBA