Week 17 of 32

Day 1 (Wednesday, 10/12/11)

Bench w/Titan Ram
3x225
3x245
*Titan Ram
3x255
3x270
3x285
3x295

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

NG Pullups
5x3

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Band Scapular Depression
5x12xmm

1-Leg RDL
5x30
5x40
3x5x50

Comments: A light week on lower body this week, then I'm going to do a 6 week cycle to get to a solid raw triple on squat and a heavy suited double on deadlift.  If I can get to 3x415 on raw squat, and 2x525 on suited deadlift I'll be in good shape going into my last ~8 weeks of prep.  Things moved pretty well on bench, went a bit heavier than I planned.





Day 2 (Friday, 10/14/11)

Rack Pulls
*Fat Gripz
5x135
5x155
5x175
5x185
5x195
4x205
*double overhand (no fat gripz)
5x225
5x245
5x265
5x275

DB Bench
8x45
8x55
3x8x65

SSB Good Morning
8x75
8x125
3x8x165

Pull-throughs
10x150
10x190
3x10x225

Hanging Leg Raises
4x6

Band Face Pulls
3x12xlight

Comments: I think the SSB Good Mornings will be really effective.  The main things I'm trying to do on this day is bring up the erectors and my grip.  I'll throw in some Barbell Step-ups next week as well.




Day 3 (10/16/11)

Shirt Bench
2x235
1x265
*Titan Ram
1x295
*44 Katana
1x325
1x345
0x365
0x345
2x1x345

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345

NG Pullups
3xBW
3x+15
3x+25
3x+35

Pendlay Row
8x120
8x140

Suitcase Deadlift
3x5x90

Pallof Press
3x5x70 (5 sec. hold)

Back Extension
3x10

Comments: I was really pumped to bench today.  And then I got my shirt on and not much of anything went right.  DAMN, DAMN, DAMN.  The thing that bothers me the most is that I feel completely out of position when I get the press command.  I lower the bar pretty well until about 1-2 inches from my chest I just shift the bar down suddenly toward my stomach, yuck.  I really thought after putting 30 pounds on my max this shirt would be going much better than about a year ago.  Isn't working so far.  Managed to get my other work in and hoping that I get right the ship in the shirt soon.