Week 6 of 32

Day 1 (Tuesday, 7/26/11)

Bench
8x135
8x155
8x175

Deadlift
8x135
8x185
8x225
8x255
5x8x285

BB Step-ups (high box)
5x95
5x115
5x125

Front Squats
5x5x195

NG Pullups
5x3

Seated Cable Rows
10x120
10x130
10x140
10x150

Dragon Flags
4x4

Sled pulling
4x250lbx30 feet
4x295lbx30 feet
4x340bx30 feet
4x385lbx30 feet
4x410lbx30 feet

Comments: This session was moved up a day because of a massage appointment; low back didn't seem to mind, good.



Day 2 (Friday, 7/29/11)

Incline Bench
8x105
8x125

BB Static Lunge from Deficit
5xBW
5x95
5x135
5x175
5x215
2x5x225

Rolling Thunder
4x5x115

Ab Wheel
4x10

Pull-throughs
12x150
12x190
5x12x225

Band Face Pulls
4x12xlight

Band Scapular Retractions (standing)
5x10xmm

Sled Pulls
4,6,8,4,6x250lbx30 feet

Comments: Barbell static lunges from a deficit seem like a good way to kill onself, those are out.




Day 3 (7/31/11)

Squats
2x8xbar
2x8x95
8x135
8x185
3x8x225

Box Squats
8x185
8x225
8x255
3x8x285

Squat Walkouts (hold for 8 sec)
1x315
1x345

3 Board Bench
8x195
8x215

Single-leg RDL
5x25
5x45
4x5x60

NG Pullups
6x3x+25

Pallof Press
3x6x60 (5 sec. hold)

Pendlay Rows
5x135
4x5x155

Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
2x385lbx30 feet
2x430lbx30 feet
2x455lbx30 feet 

Comments: Box squats felt better today than they did last week when 3x8x255 felt hard, thank goodness.  But, my body finally feels ready to do some squat walkouts and 345 felt heavy, fuck!  Sled pulling was really hard, 455 was moving none too quickly.