Week 4 of 18

Block 1, Week 4

Day 1 (Wednesday, 3/9/11)

Bench
3x215
2x225
1x235
3x225
2x235
1x245 (89%)

Squat
1x5x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
2x3x395 (80%) [belted]
3x2x420 (85%) [belted]

NG Pullups
5x5

Ab Wheel
4x7

Seated Cable Row
8x105
8x115
8x125
2x8x115

DB Fly EQI
25lbx45sec.

Hip Adduction
2x15x110

Comments: This was my second session with the new squat technique and today was a bear.  It could just be that using slightly different muscles than usual meant for slower recovery from the last session.  In fact, that is what I shall assume.  I am eliminating the double squat session on this day (week 4, day 1) when I am doing suited squats later in the week.  Judging by past suited weeks I think this will be a much better approach.

I got some good long pauses in today on bench, anxious to see in the next few weeks what progress has been made.

In the deadlift suit on Friday, and the squat suit on Sunday, looking forward to handling a bit of weight.

I spotted an article on Elitefts that I really liked: http://articles.elitefts.com/articles/rehabilitation/did-you-know-youre-dysfunctional/.  Mike Robertson has a scapular stabilization protocol that includes Y's, T's, and I's.  I've done about 15 sets of I's since this time last night when I first read the article, they hit the lower traps so well and feel really good.  I want to be more aggressive in trying to fix my hip and shoulder so they are 100% and aren't any kind of consideration.  I think quicker progress will be made when I get to this point.



Day 2 (Friday, 3/11/11)

Incline Pause Bench
5x135
5x145
5x155

Suit Deadlift
1x4x290 (50%)
1x3x345 (60%)
1x2x405 (70%)
*add suit (35 Inzer Max DL)
1x2x465 (81%)
2x2x505 (88%)
2x2x520 (90%)

Deadlift w/35's (suit bottoms)
3x395
3x435
3x465 (81%)

Dragon Flags
3x5

Band Face Pulls
4x12xlight

Bogart Pulldowns
5x10x100

Comments: So deadlifts went really well after I got my upper back in a better position and took the tape off my hands.  Last cycle I did 2 sets of doubles at 525 and I think that was available and quite a bit more today.  I decided to put some pulls w/35's as a second movement on suit deadlift days to give myself some good bottom end work.  I was hoping to hit a triple around 440 on these, but I ended up just 20 pounds shy of my raw 3 rep PR.

The plan as now is to move the raw max I'm working off up 10 pounds (585) and suited max 20 pounds (595).  For suit work this will put me at 4x2@505-535 (would really like 2 or 3 doubles at 535), and 3x1@535-565 (I'll consider taking 1 or 2 singles at 565 if warranted).

Going to put incline bench in place of the shoulder killer that is known as 4 sec. pause DB bench.  I've always sucked at inclines and I'm going to dedicate myself to getting better on these.



Day 3 (Sunday, 3/13/11)

Loose Suit Squat (42SC, straps up)
5x225
4x275
3x315
2x365
1x405
*add 42SC, straps up
2x475
5x3x525 (80%)

Floor Press w/chains
5x175
5x175+25lb
5x175+50
3x175+75

NG Pullups
5x3+20

MG Bench
4x135
3x3x165

Comments: I tried to use my "new form" on the first couple sets of suit squats and I felt I was being pulled forward.  If this is happening with 80% then it will surely happen with 90%+, so the last 3 sets I went back to my usual form.  I was too tentative on the descent but overall this was a good first week back in the suit.

I deloaded a bit on floor press this week, did 3 reps with my top weight (last week) instead of 5 reps.  Will build my 3 rep max over the next few weeks on these.  Good week, getting there.


Friday Suit Deadlift 2x2x505, 2x2x520
http://www.youtube.com/watch?v=_bQBvsDT7cA




Sunday Suit Squat 5x3x525, last 3 sets
http://www.youtube.com/watch?v=TXZ2jfS3i5o