Week 2 of 32

Day 1 (Wednesday, 6/29/11)

Incline Pause Bench
3x155
3x170
3x180
3x190 (PR)

Deadlift
5x8x135

Squat
5x8xbar

Bulgarian Split Squat
8x30's
8x50's
2x8x65's

Inverted Rows
4x8

NG Pullups
5x5

Lower Abs on Swiss Ball
4x15

Reverse Hyper
Working on ROM, hurt quite a bit

Comments: I'd really like to hit a triple at 225 by the end of the year on incline, I think once I can do that I'll be good for a 315 single on bench.  Nice to be squatting and deadlifting even if it extremely light.  Have to keep the groove as fresh as possible.




Day 2 (Friday, 7/1/11)

Bench
5x135
4x165
3x195
3x215
3x235
2x255 (missed 3rd near top)

Pull-throughs
10x120
10x150
10x180
4x10x210

Rolling Thunder
5x50
5x75
3x8x100

Band Face Pulls
5x12xlight

Band Scapular Retraction (standing)
5x10xmm

Ab Wheel
5x8

Sled pulling
3x6x250lbx30 feet

Comments: Very close to hitting a PR triple on bench, but couldn't quite finish it off.  Talked to a strongman competitor extensively today about sled pulling.  He thinks it might be beneficial in rehabbing my back injury, and the more I thought about it, something that focuses on isometric strength of the back probably would be a good rehab modality.  Wouldn't hurt to improve my work capacity some while the weights are really light.



Day 3 (Sunday, 7/3/11)

Split Squats
8x30's
8x55's
8x70's
3x8x85's

Bench
5x135
4x165
3x195
3x225
3x245
3x255 (PR)

NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45

Pallof Press
3x5x50 (5 sec. hold)

Sled Pulls
8x250lbx30 feet
6x295lbx30 feet
4x340lbx30 feet

Comments: YES!  Got some redemption on the bench by hitting the 255 triple 2 days after missing it.  Never tried anything like that before, makes me think that missing a triple is much easier on the body than missing a single.  Now I'm going to start a linear periodization scheme on bench to try to improve my 3 rep maxes on bench (3x255), incline (3x190) and 3 board (3x285).