Week 19 of 32

Day 1 (Wednesday, 10/26/11)

Deadlift
8x135
6x225
5x275
5x315
3x365
3x405
3x435
3x465
3x495 (10 pound PR)

Bench
5x3x185

NG Pullups
4x5

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

Band Scapular Depression
5x12xmm

1-leg RDL
5x35
5x45
3x5x55

Comments: Really good pulling today, was happy to get a 3 rep PR. This was also the heaviest I had pulled in nearly 8 months. Deloading bench this week. Working on "pulling the bar apart" to engage the triceps more in the lift. Need to figure out something with shirted bench in the next few weeks.




Day 2 (Friday, 10/28/11)

Rack Pulls
*Fat Gripz
5x135
5x155
3x175
3x195
3x205
3x215
*Double Overhand (no fat gripz)
3x245
3x265
3x285
3x295
3x305

BB Step-up (medium box)
4x5x165

SSB Good Morning
6x75
6x135
3x6x185

Pull-throughs
10x150
10x190
4x10x225

Hanging Leg Raises
5x6

Band Face Pulls
3x12xlight

Comments: Grip is gradually getting stronger. This accessory day has been working really well the last few weeks.




Day 3 (Sunday, 10/30/11)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x315
5x345
5x375
5x385 (10 pound PR)

Squat Walkout (hold 8 sec.)
1x425
1x465

Box Squat (w/pause on box)
5x275
5x315
5x355
5x365

NG Pullups
3xBW
3x+25
3x+40
3x+50

Pendlay Row
4x6x140

Suitcase Deadlift
3x5x95

Pallof Press
3x5x70 (5 sec. hold)

Back Extension
3x12

Comments: I was planning on a set or two of 5 at 375 today on squat, so when I was able to go up 10 pounds comfortably on my second "work set" I was happy. Doing quite a bit of accessory work the next few weeks to try and build a stronger base for all the heavy equipped work ahead. Getting the USAPL national qualifying total of 1575 for the 198 pound class would mean so much. If I can continue to work intelligently and keep my back healthy I really think I can put the necessary pieces together.


Deadlift, 3x495
http://www.youtube.com/watch?v=c64P40pEA2M