Week 18 of 32

Day 1 (Wednesday, 10/19/11)

Deadlift
8x135
6x225
5x275
5x315
5x365
5x405
5x435
5x445

Bench
2x195
2x225
1x245
1x265

NG Pullups
4x5

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Band Scapular Depression
5x12xmm

1-leg RDL
5x30
5x40
3x5x50

Comments: I was feeling a bit stale on deadlifts but today went quite a bit better.  I was having a lot of trouble pulling heavy when getting used to suit squatting again.  Wanted to go lighter on bench today and see if benching in a shirt will be a good idea on Sunday.  I feel that if I can bring my grip in a bit and tuck my elbows more my descent should be cleaner and consequently my lockout will be cleaner.




Day 2 (Friday, 10/21/11)

Rack Pulls
*Fat Gripz
5x135
5x165
5x185
5x195
5x205
*Double Overhand (no fat gripz)
5x225
5x245
5x265
5x275
5x285
5x295

BB Step-up (medium box)
4x5x155

Bench
3x2x205

SSB Good Morning
8x75
8x125
3x8x175

Pull-throughs
10x150
10x190
4x10x225

Hanging Leg Raises
4x6

Band Face Pulls
3x12xlight

Comments: A good session.  Two PR's on rack pulls which means my grip is improving.  I think that is the single biggest factor standing between me and a 600 pull.  Although the weight is really light on the good mornings, that safety squat bar makes the movement really hard.  My erectors felt pretty smoked.  Wanted a bit more technique work on bench, focusing on tucking the elbows a bit more than usual.  Think I'm going to give the Katana another shot on Sunday and that session will likely dictate my approach to prepping my bench for the meet.




Day 3 (Sunday, 10/23/11)

Shirt Bench
1x225
1x245
1x265
*44 Katana
1x295
1x315
2x0x335 (2nd early spot)
0x345

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
2x5x365

Box Squat
5x225
5x275
5x315
5x335
5x345

NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45

Pendlay Row
5x6x130

Suitcase Deadlift
3x6x90

Pallof Press
3x5x70 (5 sec. hold)

Back Extension
3x10

Comments: I benched like an asshole last week and this week.  I knew over the last two weeks I was on the edge of overreaching, but I figured I could learn something about the shirt.  Well I've touched in the Katana 8 times in the last 3 weeks, and have not grooved the bar properly all the way down to my chest a single time.  And 30 pounds over my raw max should be locked out smoothly no matter how bad my positioning is on the way down.  I think I will go back to training in my Fury, and buy a new Fury for the last few weeks and the competition. 

Squatting went well today, got some decent volume in.  If I could have benched worth a crap the last couple of weeks of training would have been really good.  I am going to go extremely light next week on bench and then work my way back up.



Deadlift, 5x445