Week 12 of 32

Day 1 (Wednesday, 9/7/11)

Bench
2x4x245 (PR)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
1x435
5x465 (PR)

NG Pullups
5x3

Seated Cable Rows
4x6x165

Dragon Flags
4x4

Band Scapular Retraction
5x12xmm

Comments: Hell yes!  I really wanted to crush 465 for a set of 5 on deadlift and I felt I did that.  Deadlift strength is probably better than it ever has been, and my only theory is that box squats have made a big difference.  My groove didn't feel on for bench, thought I may have been good for a set of 5, but it just wasn't there.  I've been eating a lot more to go from 195 (on Sunday) to my usual training weight of 202 as soon as reasonable.  This seems like the best time to jump back to my usual weight when I am having a bit of trouble recovering.




Day 2 (Friday, 9/9/11)

Incline Bench
2x3x190 (ties PR)

Rack Pulls
w/fat gripz
3x135
3x165
3x185
3x195
3x205
2x215 (missed 3rd)
w/o fat gripz (double overhand)
3x235
3x255
3x275
3x285
3x295
2x305 (missed 3rd)

Pull-throughs
5x8x190

Kroc Row w/fat gripz
8x60
8x70
3x5x80

Ab Wheel
4x6

Band Face Pulls
4x10xlight

Comments: My first triple at 190 was kind of a grinder, but on the second set I got a bit aggressive.  I pulled the bar down a bit faster, paused, and then each of the reps moved much quicker.  I skipped zercher squats on Wednesday, and step-ups today in order to be a bit more recovered for my squat workout in two days.




Day 3 (Sunday, 9/11/11)

3 Board Bench
3x285 (ties PR)
2x295 (missed 3rd)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x265
3x305
3x335
1x365
3x395

Box Squat w/suit bottoms (48 King)
3x315
2x365
2x395
1x425
1x455

Squat Walkout w/straps up
1x495
1x525
1x555

NG Pullups
5x3x+40

Pallof Press
4x5x65 (5 sec. hold)

Single-leg RDL
5x35
5x55
3x5x75

Comments: I weighed 200.6 this morning, so I have put on 5 pounds in the past week.  Now I'll hang around 200-202 for most of my prep for the meet.  I really wanted 4-5 reps with 395, but the form just wasn't where it needed to be.  The first rep was awkward and hard, and it didn't seem prudent to try more than a triple.  I also thought I'd get a double at 455, but the first didn't feel how I thought it should, so I thought it was best to just rack it.  My back has felt reasonable, but not 100% since the deadlift workout 4 days ago.  So I was trying to be smart about not over-straining.

Board bench was a bit of a disappointment.  The triple at 285 was pretty simple, but the set at 295 was started with a completely misgrooved first rep, a slightly better 2nd rep, and at that point I was cooked and then missed the 3rd.  I really hate shortening the range of motion on bench, it just feels so damn awkward.  Reverse band bench always feels a bit odd, so I'm hopeful that the Titan Ram will be just what I'm looking for to hit the lockout.


Deadlift
http://www.youtube.com/watch?v=n-wdm9zljaI