Week 8 of 32

Day 1 (8/10/11)

Bench
7x215
3x5x215

Deadlift
8x135
8x225
8x275
6x315
5x6x355

Front Squats
5x225
5x245
3x3x245

NG Pullups
5x5

Seated Cable Rows
8x130
8x140
8x150
8x160
10x140

Dragon Flags
4x4

Comments: Bench is going pretty well, deadlift felt great, and front squats were shit.  Two out of three of these are competition exercises.




Day 2 (Friday, 8/12/11)

Incline Bench
3x6x165

Pull-throughs
10x150
10x190
4x10x225

Romanian Deadlift
5x135
5x185
5x225
5x265
5x305
5x345

BB Step-ups (medium box)
5xBW
5x95
5x135
5x165
5x185
5x205 (a bit sloppy)

Ab Wheel
4x10

Band Face Pulls
4x10xlight

Sled Pulling
6,4,6,4,6x250lbx30 feet

Comments: I got a bit over eager and went up by 80 pounds over last week on Romanian deadlifts, but they felt really good and I really felt like testing my low back a bit.  Incline bench is starting to feel pretty good.  Damn barbell step-ups are awesome!




Day 3 (Sunday, 8/14/11)

Squats
2x8xbar
2x8x95
8x135
8x185
8x225
8x255
3x8x285

Box Squats
5x225
5x275
5x315
5x345
6x345

Squat Walkouts (8 sec. hold)
1x375
1x405
2x1x435

3 Board Bench
5x255
2x4x255

Single-leg RDL
5x30
5x50
4x5x70

NG Pullups
5x3x+30

Pendlay Rows
5x135
5x155
5x165

Sled Pulling
5x4x250lbx30 feet

Comments: Squats are starting to feel reasonably good, yes!  3 board bench sucked today, and pendlay rows feel awful.  Going to re-set the weight on Pendlay rows and work my way back up.