Week 7 of 32

Day 1 (Wednesday, 8/3/11)

Bench
3x8x205
6x205

Deadlift
8x135
8x225
8x275
5x8x315

Front Squats
5x5x225

NG Pullups
5x5

Seated Cable Rows
10x120
10x130
10x140
10x150

Dragon Flags
4x4

Sled Pulling (outside on pavement)
3x2x250lbx75 feet

Comments: Deadlift is feeling really efficient.  I hate front squats, I am starting to understand why everyone uses the damn harness.




Day 2 (Friday, 8/5/11)

Incline Bench
3x6x155

BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
3x5x185

Romanian Deadlift
5x135
5x185
5x225
5x265

Rolling Thunder
4x5x120

Pull-throughs
10x150
10x180
4x10x225

Band Face Pulls
4x15xlight

Band Scapular Retraction (standing)
5x10xmm

Sled Pulling
6x250lbx30 feet
6x295lbx30 feet 
6x340lbx30 feet
6x250lbx30 feet 
6x295lbx30 feet

Comments: Barbell step-ups with a medium box, where have you been all my training life?  What a fantastic exercise.  The box isn't so high it irritates my hip flexors, but it is is high enough that it seems to smoke everything and improve stability.  This will be a mainstay.  Romanian deadlifts have bothered me while my back has been injured, and my back is feeling well enough I think this will be a good indicator exercise.  Feeling really good.




Day 3 (Sunday, 8/7/11)

3 Board Bench
3x6x245

Squats
2x8xbar
2x8x95
8x135
8x185
8x225
3x8x255

Box Squats
8x225
8x275
7x315
6x315

Squat Walkouts (8 sec. hold)
1x345
1x375
1x405

Single-leg RDL
5x25
5x45
4x5x65

NG Pullups
4x3x+30

Pallof Press
3x5x65 (5 sec. hold)

Pendlay Rows
5x135
5x5x155

Sled Pulling
5x4x250bx30 feet

Comments: Squatting is starting to feel decent.  I think 405 felt better on my back than 345 did last week on walkouts.  Weird how quick this stuff can start coming back.  Wanted to play if safe on 3 board bench after missing 3x8x235 two weeks ago.  These moved pretty well as they should with such light weight.