Week 10 of 32

Day 1 (Wednesday, 8/24/11)

Deadlift
8x135
6x225
5x265
5x305
5x345
5x385
5x425
5x435

Bench
6x185
6x205

Fat Bar Rack Pulls (double overhand)
5x110
5x160
5x200
5x210
5x220
5x225

NG Pullups
5x4

Seated Cable Rows
4x6x155

Dragon Flags
5x4

Band Scapular Retraction (standing)
5x12xmm

Comments: Deadlifts felt really damn good today.  I'm working on getting my shoulders a little higher in the set-up and I think it has really helped my strength off the floor.  My last set would have likely moved faster if I hadn't torn a big callous on the second rep of that set.  Little bit of an off-load on bench this week, things are feeling good.




Day 2 (Friday, 8/26/11)

Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x365
5x345

Incline Bench
6x135
6x155

BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x170

Pull-throughs
10x150
10x190
5x10x225

Kroc Row with Fat Gripz
10x60
10x70
2x5x80 (cheated a little on left hand, go lighter next time)

Ab Wheel
4x8

Band Face Pulls
5x10xlight

Comments: Everything felt pretty good, especially considering I moved boxes of books for a couple of hours before this.  My wife has used someone else's fat gripz and really likes them for bench (she has a cyst in her wrist and they feel much better).  So we bought them and I was surprised by how much I like them.  Going to emphasize grip work in the rest of this cycle.  I really think I'll be ready to pull 600 at the state meet provided I can hold on to it.  Not taking any chances.  I wouldn't be surprised if box squats are helping my deadlift, they might stick around as a second squat movement for awhile.




Day 3 (Sunday, 8/28/11)

3 Board Bench
6x225
6x245

Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335
5x355

Box Squat
5x275
5x315
3x355
3x395

Squat Walkout (8 sec. hold)
1x435
1x465
1x495

Single-leg RDL
5x35
5x55
3x5x75

NG Pullups
3x3x+40

Pallof Press
4x5x65 (5 sec. hold)

Pendlay Row
4x8x135

Comments: Squats are just beginning to feel reasonably strong.  I think I left a rep or two on box squats this week, unlike last week.  The plan is next week to add suit bottoms while doing box squats so I can increase the weight for a couple of weeks.  It was great putting 5 plates on the bar, even if it was just for a walkout.  Starting to feel strong and stable, and I still have 22 weeks left to prepare, things are going really well.

Deadlift and squats
http://www.youtube.com/watch?v=SYaBX4YRWyM