Week 11 of 32

Day 1 (Wednesday, 8/31/11)

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
5x445

Bench
2x5x235 (PR)
3x235

Zercher Pause Squat w/fat bar
5x150
5x200
5x220
5x230

NG Pullups
5x4

Seated Cable Rows
4x6x160

Dragon Flags
4x4

Band Scapular Retraction (standing)
4x12xmm

Comments: I thought I would crush 445 for 5, and then do a set of 5 at 455.  Well 445 felt like a 5 rep max today.  I thought about doing a down set or two, but I felt kind of run down and figured I'll save it for next week.  From my first glance at the video it appears my positioning on the 4th and 5th reps was shitty, my chest was too far over the bar and my arch wasn't tight enough.  I plan to tighten this up and move my best 5 repper up 10-20 pounds next week when I go for a 5 rep max.

I've got a new 5 rep max, and managed to do it twice.  I could have gotten 4 reps on my 3rd set, but the point wasn't to grind too much these next couple of weeks.

Zercher pause squats are an awesome exercise.  Smoke the core and really work the erectors isometrically and nail the glutes in the fully stretched position (should help with pop out of the bottom of a squat).  Also it is a really hard exercise which keeps some weight off the bar; just what I was looking for.  I may never do a front squat again.




Day 2 (Friday, 9/2/11)

Rack Pulls
w/fat gripz
5x135
5x185
5x205 (missed 3rd rep, rested a few seconds and finished the set)
w/o fat gripz (double overhand)
5x225
5x245
5x265
5x275
5x285

Incline Bench
3x3x185

BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x175

Pull-throughs
10x150
10x190
5x10x225

Kroc Row with fat gripz
8x60
8x70
2x5x75
5x80

Ab Wheel
4x8

Band Face Pulls
5x10xlight

Comments: The rack pulls were freaking humbling.  I can tell that dedicated grip work is going to be absolutely necessary for at least a year. 



Day 3 (Sunday, 9/4/11)

3 Board Bench
3x3x275

Squat
2x8xbar
2x8x95
5x135
5185
5x225
5x265
5x305
5x335
5x355
5x375

Box Squat w/suit bottoms (48 King)
3x275
3x315
3x365
3x405
3x435

Squat Walkout w/straps up (8 sec. hold)
1x465
1x495
1x525

Single-leg RDL
5x35
5x55
3x5x75

NG Pullups
4x3x+40

Pallof Press
3x5x65 (5 sec. hold)

Pendlay Row
3x10x135

Comments: Squats went reasonably well today.  One thing I noticed in the video is several times my left foot was several inches behind my right foot.  This has to change immediately.  I will start by taking a smaller initial step back and closely monitor the results.  Time to eat a lot the next few days, fully recover, and hit some decent weights next week.

Deadlift, bench, and squats
http://www.youtube.com/watch?v=DKwbQAwpu10