Week 4 of 32

Day 1 (Tuesday, 7/12/11)

Bench
4x10x185

BB Step-ups (high box)
4x5x95

Deadlift
5x8x225

NG Pullups
2x7
1x6

Inverted Rows
5x8

Lower Abs on Swiss Ball
4x15

Sled Pulling
5x4x295lbx30 feet

Comments: This session was moved up a day since I made a second appointment on Wednesday with the massage therapist that worked with me after hours the day after I reinjured my low back.  I really think that doing more volume on the competition exercises will not only keep my groove strong, but also lay a solid foundation for heavier weights later in the cycle.



Day 2 (Friday, 7/15/11)

Incline Bench
3x10x135

BB Static Lunges
5xBW
5x95
5x135
2x5x185
3x5x205

Pull-throughs
10x150
10x190
4x10x225

Rolling Thunder
5x80
2x8x110
1x125
1x135
0x145

Band Face Pulls
4x10xlight

Band Scapular Retraction (standing)
4x10xmm

Ab Wheel
4x10

Sled pulling
1x4x250lbx30 feet
4x4x340lbx30 feet

Comments: Thank goodness I was able to get 3 sets of 10 @ 135 on incline, anything less would have been even more embarrassing!




Day 3 (Sunday, 7/17/11)

Split Squats
8x35's
8x55's
8x75's
2x8x95's

3 Board Bench
3x8x225

Squats
2x8xbar
2x8x95
8x135
3x8x165

Box Squats
8x135
8x185
3x8x225

NG Pullups
3xBW
3x+25
3x+35
3x+45
3x+55

Pallof Press
3x5x60 (5 sec. hold)

Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet
4x410lbx30 feet

Comments: I'm really hoping the sled pulling has some carryover to the deadlift.  I've improved light years on the pull-up over the last couple of years, very happy about that.  I plan on sticking with a higher bar position on squat so I put a little more of the stress on my legs and hips and less on my low back.  At least until I'm fully healed.