Week 9 of 32

Day 1 (Wednesday, 8/17/11)

The day I completed the Master's of Public Health program, hooray!

Bench
6x225
3x5x225

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
3x5x385

Front Squats
3x225
3x245
3x265
3x245

NG Pullups
5x5

Seated Cable Rows
4x6x150

Dragon Flags
5x4

Band Scapular Retraction (standing)
5x10xmm

Comments: Bench felt good, and deadlift felt like it was 50 pounds heavier than I have done in 9 weeks (coincidentally that was the case).  But all the pulls moved reasonably well.  I have been using straps while front squatting but tried a clean grip today.  Although it felt more stable, my wrists don't quite have enough flexibility, so I was trying to get the bar in the rack as quickly as possible after finishing each set.  So I think I tweaked my back a bit while doing this.  For now, I think front squats are out, doing it with straps feels unstable, I don't have the flexibility to use the clean grip, and I think using the harness will negate some of the benefits I wish to get out of the exercise.  In a few weeks I may replace front squats with Zercher squats.




Day 2 (Friday, 8/19/11)

Incline Bench
3x5x175 (ties 5RM)

Pull-throughs
10x150
10x190
5x10x225

Romanian Deadlift
5x135
5x185
5x225
5x275
5x315
5x355

BB Step-ups (medium box)
8xBW
8x95
8x135
2x8x165

Ab Wheel
5x8

Band Face Pulls
5x10xlight

Sled Pulling
6,4,6,4x250lbx30 feet

Comments: Incline is going well, YES!  Romanians felt good even though my back felt a bit funky after front squats on Wednesday, definitely a good sign.  Have I mentioned how awesome barbell step-ups are?  I don't think I will be able to keep up the sled pulling.  Even though I've lost 2.5 inches off my waist, it just is too hard to keep this up while moving the weights up.  Keeping my back healthy and getting my strength up has to be the priority, now abz.  The sled has definitely served its purpose though.  Ideally I'd live closer to the gym and could do it a couple days a week on "off" days.  Maybe this will happen in a few months.




Day 3 (Sunday, 8/21/11)


3 Board Bench
2x5x265
4x265

Squat
2x8xbar
2x8x95
8x135
5x185
5x225
5x275
5x315
5x335

Box Squat
5x225
5x275
5x315
3x345
5x375

Squat Walkout (8 sec. hold)
1x405
1x435
1x465

Single-leg RDL
5x35
5x55
4x5x75

NG Pullups
6x3x+30

Pallof Press
3x5x65 (5 sec. hold)

Pendlay Row
4x8x135

Comments: Free squats felt reasonable and box squats felt pretty strong.  I'm starting to feel more stable on walkouts which is definitely good.  3 board bench was MUCH better this week than last week, thank goodness.  The little scare on Wednesday with my back is completely resolved, feel great.  Didn't hurt I had a physical therapy appointment (she does a lot of soft tissue work) on Thursday and a massage appointment on Saturday.

Romanian deadlift and squats
http://www.youtube.com/watch?v=9yx-KK1KoJ4