Week 16 of 32

Day 1 (Wednesday, 10/5/11)

Bench (w/Titan Ram)
3x225
3x245
*add Titan Ram
5x245
5x255
5x265
5x275

Deadlift
8x135
6x225
5x275
3x315
3x365
3x405
3x435
2x3x465

NG Pullups
5x3

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Band Scapular Depression
3x10xlight

Comments: Low back felt a little screwy after this.  I think when I go a few days of the mid-back erectors being torched the low back has to compensate.  So I'll pay attention and play things by ear this week.




Day 2 (Friday, 10/7/11)

Pull-throughs
10x155
5x10x215

Dips
3x8

DB Bench
10x45
10x55
8x65
6x65

Ab Walkout
3x6

Scapular Depression on Lat Pulldown
12x53
12x65
10x77
8x89
10x77
12x65

Comments: Just a quick session at the school gym.  Wanted to give my back some more time to recover in the hopes I can squat in gear on Sunday.




Day 3 (Sunday, 10/9/11)

Shirt Bench (44 Katana)
3x215
2x245
1x275
*44 Katana
3x315 (3 board)
3x335 (2 board)
2x355 (2 board)
1x355 (1 board)
1x355 [touched too low]

Suit Squat (40 Super Centurion)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
2x315
1x365
1x405
*add 40 SC
2x455
*add knee wraps
1x505
1x555
1x585

Pallof Press
4x6x70

Ab Wheel
3x8

Comments: I was really happy with the lifting today.  Although I got out of position with 355 when I touched on shirt bench, I pressed it easily.  If things continue to progress I should be opening 50 pounds heavier than last year at state.  My bench still sucks, but damnit it is getting a lot better.

I was really happy with suit squatting today.  My size 40 suit is quite a bit looser now, probably more like my 42 was after a few uses.  So I'm confident I'll get about 40 extra pounds out of my 38 competition suit.  At any rate, I am in reasonably good position on the squat, and I have 16 weeks to push this up to the mid-600's.  Seems doable.