Recovery Week 1

Day 1 (Wednesday, 3/30/11)

Bench
2x215
1x235
1x255 (93%)
1x265 (96%)
5x1x255 (93%)

Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%) [low back not happy, shut it down]

Ab wheel
4x6

Seated Cable Row
6x110
6x120
6x130
6x140
6x150

DB Fly EQI
20lbx105sec.

Comments: Bench went really well, I think pinkies on rings is much more productive.  Long pauses and good bar speed, much more like it.  Hopefully a good PR in 16 days.

As for squats, the low back is just going to take some time.to recover.  I'm looking toward a competition in mid-August now instead of early June.



Day 2 (Friday, 4/1/11)

Incline Pause Bench
5x135
5x145
5x155
5x165

Squat
5x5x135

Deadlift
5x5x135

External Rotations
2x10x5

Bogart Pulldowns
10x100
10x110
10x120
3x10x110

Comments: I think if I can get my incline press up to a decent level it will really help my bench.  Going to squat and deadlift consistently but keep the weights as light as I need to until I recover more.



Day 3 (Sunday, 4/3/11)

Floor Press w/chains
3x195
3x195+25lb
3x195+50
3x195+75

Squat
2x5x135
2x5x185
3x5x225

Bench
5x135
4x165
3x195
5x2x225 (82%)

NG Pullups
4x5

Reverse BB Curls
2x8x65
8x55

Supinated Band Pullaparts
4x10xmini

Comments: I was happy to hit a 5x175 and now 3x195 on the floor press with chains this cycle.  I wanted to get a little more bench work in so I have a bit more fatigue before I start my taper next week.

On squat I really focused on keeping the bar even, keeping my hips moving in line (not shifting to the right hip), and keeping my head moving straight up and down (rather than shifting to the left, counterbalancing the shift to the right hip).  I think squatting just a bit below parallel will also be better for my back and remaining as evenly balanced as possible.  I tried squatting with a narrow stance (shoulder width, knees tracking straight ahead) to see if I have less of a tendency to shift toward my right hip, turns out I do it even more.

I figured pullups would bother my back, turns out they don't, cool.