Week 5 of 13

Day 1 (Wednesday, 6/15/11)

Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x445
*add wrist straps
2x475
3x475

Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
1x295 (touch)
*add 2 board
3x285
*add 2.5 board
3x295
3x305

Bulgarian Spit Squat
8xBW
6x30's
6x55's
2x5x75's

NG Pullups
5x3

Ab Wheel
4x10

Band Standing Scapular Retraction
5x10xmm

Hip Adduction
5x8x110

Comments: It seems I am not doing any better with the tighter bench shirt than I was with the looser shirt off the boards.  This isn't working terribly well as an overload strategy.  Deadlift went reasonably well; I think wrist wraps might help my grip a bit, will plan on using them for heavier sets and in competition.




Day 2 (Friday, 6/17/11)

Incline Pause Bench
3x135
3x155
3x3x175

2" Fat Bar Rack Pulls @ Knee
5x110
5x160
3x200
3x225
1x245

CG Reverse Band Bench (light, #20)
3x225
3x255
3x285

Bogart Pulldowns
8x100
8x120
8x130
8x140
8x130

Rolling Thunder
5x100
5x5x115

2-arm DB Row
6x50's
6x60's
3x6x70's

Band Face Pulls
5x12xlight

Lower Abs on Swiss Ball
5x12

Hip Adduction
4x8x125



Day 3 (6/19/11)

Squat
3x8xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
2x415
*add wraps
1x445 (missed 2nd, reinjured QL muscle)

SKIPPED rest of workout, severe pain set in after about 15 minutes

Comments: On my second rep as I hit a vicious sticking point and started to grind I felt a pop right along the top part of the pelvis on my right side.  It didn't hurt immediately, but it sure hurt a little while after it happened.  I was pretty bummed, I knew the meet prep was over.

I tried my new Inzer Gripper wraps and I don't know if I did a shitty wrap or what, but I got very little out of them.  I made a mistake to do a double at 415, then add weight and go straight away with the wraps, and I paid the price for that mistake.  If I want to squat with wraps I need to commit myself to that venture, not try to serve two masters, especially when I am still rehabbing and less than 100%.


Deadlift 061511
http://www.youtube.com/watch?v=IK6DZKOsjCM


Squat 061911
http://www.youtube.com/watch?v=46zuGgzwgiU