Week 13 of 32

Day 1 (Wednesday, 9/14/11)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x425

Bench
3x215
3x235
3x245
3x255 (ties PR)

NG Pullups
5x3

Seated Cable Rows
4x6x170

Dragon Flags
3x4

Band Scapular Retraction
5x12xmm

Comments: Little bit of a deload on deadlift. Erectors were still pretty smoked from squatting and I want to build my way back up. It appears my linear periodization program has built some strength on bench because my 3 rep max wasn't too much of a grind even though the groove didn't feel right on. I'll try for a 10 pound 3RM PR next week.




Day 2 (Friday, 9/16/11)

Incline Bench
3x155
3x175
3x185
3x195 (PR)

Rack Pulls w/fat gripz
3x135
3x165
3x185
3x205
3x1x225

Pull-throughs
10x150
10x190
5x10x225

Kroc Row w/fat gripz
5x60
5x70
5x80
4x85
5x85

Comments: Erectors are still a little smoked so I took it a little bit easy on them. Also, my left psoas has been bothering me and when my physical therapist had me do a Thomas test for my right hip, I winced when I was bringing my left hip up to my chest. The PT thinks it is a strain, which I think makes sense. I've probably had it for awhile now. So I'll be a bit more gentle with the stretching, and in addition to physical therapy I will do a little massage work on it myself.




Day 3 (Sunday, 9/18/11)

MG Bench
1x225
1x245
1x255

Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x365
*add 42 SC suit bottoms
3x385
3x405
*add knee wraps
3x425
3x455
1x475

NG Pullups
3x6

Pallof Press
4x5x70

Single-leg RDL
5x35
5x55
4x5x75

Ab Wheel
4x8

Comments: Pretty decent session. It's been about 5 months since I've squatted in a suit without a box. So I was happy to get a few sets in and get some good practice. Low back is feeling strong and stable.

I've been playing with a new way of deloading; ramp up to a single set that is a little difficult. I don't care for the idea of doing something like 3x5@60% or what I had planned today for bench, 3x2@70%. Ramping to a fairly easy single at 90% will hopefully mean that I'll have kept the groove a bit better going into my 3 rep max test on Wednesday. Time will tell.


Squat
http://www.youtube.com/watch?v=C3V9z1cPh_4