Week 4 of 13

Day 1 (Wednesday, 6/8/11)

Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x435
3x465 (missed 4th, grip@top)

Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
2x1x295 (touch)
*add 2 board
3x285
2x295

Bulgarian Split Squat
8xBW
6x30's
6x50's
2x5x70's

NG Pullups
5x3

Ab Wheel
3x10

Band standing scapular retraction
4x10xmm

Comments: Back felt shitty after last Sunday's workout, but felt tolerable today so I pushed the deadlift a bit.



Day 2 (Friday, 6/10/11)

Incline Pause Bench
5x115
3x135
3x155
3x165
3x175

2" Fat Bar Rack Pulls @ Knee

5x150
5x190
5x220
5x230

CG Reverse Band Bench (light, #20)
3x225
3x255
3x275

Pendlay Rows
5x135
5x155
3x5x170

Bogart Pulldowns
8x110
8x125
2x8x135

Rolling Thunder
3x100
3x125
2x1x135
3x125

Band Face Pulls
5x12xlight




Day 3 (Sunday, 6/12/11)

Squat
4x5xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
3x405
2x405

Bench
3x135
3x165
3x3x185

NG Pullups
5x3x+25

Reverse Hypers
5x10

Pallof Press
4x5x55

BB Reverse Curls
8x45
8x55
2x8x65

Comments: Took the box squat off to serve as a bit of a deload.  Spending a shit load of time on rehab work to keep my body ready for the weights.  It is getting to the point where it doesn't seem sustainable.

Deadlift 060811
http://www.youtube.com/watch?v=OglabFv9S0s


Squat 061211
http://www.youtube.com/watch?v=TTTnmOp46MA