Week 14 of 32

Day 1 (Wednesday, 9/21/11)

Bench
1x225
1x245
1x255
hold 1x285
3x265 (+10lb PR)
2x275 (PR)

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
3x3x455

NG Pullups
5x3

Ab Wheel
4x8

Band Scapular Retractions
5x12xmm

Comments: The linear periodization bench program has paid off.  A solid triple 10 pounds heavier than I started the 11 week cycle, excellent!  Deadlift felt good, I was glad my erectors recovered enough from suit squatting 3 days prior that I could get some decent pulling in.




Day 2 (Friday, 9/23/11)

Rack Pulls (double overhand)
5x185
5x225
5x255
5x275
3x295
1x305
3x315
1x335

Pushups w/handles
3x10

Pull-throughs
10x150
10x190
5x10x225

Dragon flags
4x4

Band Face Pulls
4x12xlight

Comments: I think my grip is improving.  It should make a big difference come meet day. 




Day 3 (Sunday, 9/25/11)

Incline Bench
1x185
1x195
2x205 (PR)

Equipped Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
3x315
1x345
3x375
*40 SC straps up
2x415
2x455
*add wraps
3x495
2x525
1x555

Pallof Press
4x5x70

Single-leg RDL
5x35
5x55
3x5x65

Comments: Was hoping to finish this bench cycle with a 15 pound PR on incline, but when the 2nd rep at 205 was really hard I didn't take a chance on missing the 3rd rep.  My left shoulder has felt a bit inflamed so it made sense to be a touch conservative.

The 375 raw squat triple was good, although I think the depth was too low.  I had planned on squatting in my loose suit (42 SC) but the straps were way the hell too loose.  I think losing a couple inches off my waist has probably made a difference.  Overall the form on the squats was pretty reasonable, especially considering it has been quite awhile since I have squatted in a suit this tight.  I have 18 weeks to get back to 650+.


Bench and Deadlift
http://www.youtube.com/watch?v=XrLmsr6J5I4



Raw and Equipped Squat
http://www.youtube.com/watch?v=yW7lFCxIA2Q