Day 1 (Wednesday, 11/23/11)
Bench against short monster mini (2nd hole)
3x165
3x195
3x215
3x225
Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x435
*add 33 Inzer Max DL
2x455
4x2x465
3x2x475
Pin Press (POR) [#10]
3x225
3x255
4x3x275
3x285
Seated Cable Row
5x6x155
Ab Wheel
5x8
Band Scapular Retraction
5x15xmm
Comments: I think the benching against bands is going to be really productive for improving my lockout on shirt bench. After maxing last week on deadlift I just wanted to get some light form work in. I am trying to make some technique improvements and think I am on the verge of a breakthrough.
Day 2 (Friday, 11/25/11)
Shirt Bench (44 F6)
2x225
1x255
*add 44 F6
3x3x275
2x285
3x285
SSB Good Morning
5x125
5x175
3x5x225
Fat Gripz Deadlift holds (10 sec.)
1x120
1x140
1x160
5x1x180
DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's
Hanging Leg Raises
5x5
Band Face Pulls
3x12xlight
Band Scapular Depression
3x15xmm
Comments: Wanted to get some light shirt work in today, and then take 5 days off of bench to recover a bit. My triceps were definitely pretty smoked from heavy shirt benching 5 days earlier and lots of high end work two days ago.
I like the deadlift holds to work the grip but give the low back a rest. The SSB good mornings were pretty heavy, and I think for the last bit of prep for the meet I will either take weight off of them or drop them altogether. The purpose of them was to build my erector strength and it definitely seems they along with back extensions have helped a lot.
Day 3 (Sunday, 11/27/11)
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
3x365
3x405
3x425
3x435
3x445 (PR)
NG Pullups
4x3x+25lb
Pendlay Row
5x5x160
Back Extension
3x12
1-leg RDL
5x40
5x50
4x5x60
Pallof Press
5x5x70
Comments: This was 40 pounds heavier than I have ever tripled on the squat. In the last year or so I haven't tried too many heavy triples, but this is the most weight I've ever had on the bar for raw squat, so I was pretty thrilled. I'm feeling more confident each squat workout now. Really looking forward to working the deadlift technique on Wednesday.
Raw Squat
http://www.youtube.com/watch?v=X3sa2QV_pyg
Sunday, November 27, 2011
Sunday, November 20, 2011
Week 22 of 32
Day 1 (Wednesday, 11/16/11)
Bench against short light bands (2nd hole)
3x135
3x155
3x175
3x195
3x205 (10lb pr)
Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
1x365
1x405
1x455
*add 33 Inzer Max DL
1x485
1x525
1x555
0x585
1x545
Seated Cable Row
5x6x150
Ab Wheel
5x8
Band Scapular Retractions
5x15xmm
1-leg RDL
5x45
5x55
3x5x65
Comments: When 555 flew on deadlift I was CERTAIN 585 (a 23 pound PR) was there for the taking. I didn't nail my start position and ran into a wall at knee height. Damn. I think I can get to 585 by the meet, just have to really dial in the form by then.
Day 2 (Friday, 11/18/11)
SSB Good Morning
5x115
5x165
3x5x215
DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's
Dips
3x8
Hanging Leg Raises
5x5
Band Face Pulls
3x12xlight
Band Scapular Depression
5x12xmm
Comments: Wanted to keep this on the light side after a tough day on Wednesday deadlifting. Things feel pretty good.
Day 3 (Sunday, 11/20/11)
Shirt Bench 42 F6/42 Fury)
2x225
1x245
1x265
*add 42 F6 (new shirt)
1x285 (3 board)
1x305 (2 board, didn't make it down)
*42 Fury
1x315
1x335
2x1x350 (19 pound PR in this shirt)
0x365
1x335
Suit Squat (40 SC bottoms/wraps)
2x8xbar
2x8x95
5x135
5x225
3x275
2x315
1x365
1x405
*add 40 SC bottoms/wraps
2x445
2x475
2x505
2x525
Squat Walkout (straps up)
1x555
Pendlay Row
5x5x155
Comments: So I tried my new F6 today and the arms are so freaking tight. I can't believe it has the arms of a size 42. Once I finally got it on and got a couple of shitty sets in I realized I could barely feel my hands and they were turning purple. Plan B, change to my Fury. I got some solid work in with it, and I'm starting to get a lot more aggressive on the eccentric while still controlling the bar path. I'm thinking ~335 will be a good opener which would be a 5 pound competition PR. And I think around 365 should be there by competition day. I'll probably plan to hit something around 355 15 days before the competition.
I wanted a double at 495-525 today, and when I stopped at 525 I probably left a bit in the tank. Very pleased with this and think my squat should be stronger than ever by the meet. Benching took forever and a day so by the time I got done suit squatting I picked an accessory and called it a day.
Suit Deadlift
http://www.youtube.com/watch?v=FlUyOU3CIEg
Shirt Bench and Suit Squat
http://www.youtube.com/watch?v=g6QZGndHbi4
Bench against short light bands (2nd hole)
3x135
3x155
3x175
3x195
3x205 (10lb pr)
Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
1x365
1x405
1x455
*add 33 Inzer Max DL
1x485
1x525
1x555
0x585
1x545
Seated Cable Row
5x6x150
Ab Wheel
5x8
Band Scapular Retractions
5x15xmm
1-leg RDL
5x45
5x55
3x5x65
Comments: When 555 flew on deadlift I was CERTAIN 585 (a 23 pound PR) was there for the taking. I didn't nail my start position and ran into a wall at knee height. Damn. I think I can get to 585 by the meet, just have to really dial in the form by then.
Day 2 (Friday, 11/18/11)
SSB Good Morning
5x115
5x165
3x5x215
DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's
Dips
3x8
Hanging Leg Raises
5x5
Band Face Pulls
3x12xlight
Band Scapular Depression
5x12xmm
Comments: Wanted to keep this on the light side after a tough day on Wednesday deadlifting. Things feel pretty good.
Day 3 (Sunday, 11/20/11)
Shirt Bench 42 F6/42 Fury)
2x225
1x245
1x265
*add 42 F6 (new shirt)
1x285 (3 board)
1x305 (2 board, didn't make it down)
*42 Fury
1x315
1x335
2x1x350 (19 pound PR in this shirt)
0x365
1x335
Suit Squat (40 SC bottoms/wraps)
2x8xbar
2x8x95
5x135
5x225
3x275
2x315
1x365
1x405
*add 40 SC bottoms/wraps
2x445
2x475
2x505
2x525
Squat Walkout (straps up)
1x555
Pendlay Row
5x5x155
Comments: So I tried my new F6 today and the arms are so freaking tight. I can't believe it has the arms of a size 42. Once I finally got it on and got a couple of shitty sets in I realized I could barely feel my hands and they were turning purple. Plan B, change to my Fury. I got some solid work in with it, and I'm starting to get a lot more aggressive on the eccentric while still controlling the bar path. I'm thinking ~335 will be a good opener which would be a 5 pound competition PR. And I think around 365 should be there by competition day. I'll probably plan to hit something around 355 15 days before the competition.
I wanted a double at 495-525 today, and when I stopped at 525 I probably left a bit in the tank. Very pleased with this and think my squat should be stronger than ever by the meet. Benching took forever and a day so by the time I got done suit squatting I picked an accessory and called it a day.
Suit Deadlift
http://www.youtube.com/watch?v=FlUyOU3CIEg
Shirt Bench and Suit Squat
http://www.youtube.com/watch?v=g6QZGndHbi4
Sunday, November 13, 2011
Week 21 of 32
Day 1 (Wednesday, 11/9/11)
Bench
3x225
3x235
3x245
3x255
4 Board Bench
3x275
3x295
2x305 (missed 3rd)
Suit Deadlift (33 Inzer Max DL)
8x135
6x225
5x275
5x315
3x365
3x405
1x445
*add 33 Inzer Max DL
1x475
2x1x495
1x505
3x1x515
NG Pullups
3x4
Ab Wheel
5x8
Band Scapular Retraction
5x15xmm
1-leg RDL
5x40
5x50
3x5x60
Comments: Bench felt a lot better today than it did a week ago when it was abysmal. I absolutely positively hate boards. Lowering to different points above the chest continues to feel extremely awkward and I think I am swearing them off leading up to the next meet. I never "feel" like I am doing the competition lift and for that reason I tend to think it will have limited application. Perhaps I am just flat out doing something wrong, but for now I plan to rely on benching against bands and the Titan Ram for my lockout work the next couple of months.
While doing my raw warm-up my deadlift felt pretty weak today. Not a concern since the object was to get some singles in between 85 and 90% in my new tight suit. I really wanted to improve my starting position and I think I did that substantially when compared with last week. My main focus was to roll my chest up HARD right before starting the pull. I think the last pull in the video is pretty close to correct, going to work on cleaning this up and making it consistent. I can't seem to do pullups worth a shit after deadlifting in a suit, going to switch to doing pullups once a week.
Day 2 (11/11/11)
Rack Pulls
*double overhand
5x135
5x185
5x225
5x265
5x295
5x315
*add straps
5x365
5x385
5x405
DB Bulgarian Split Squats
5x40's
5x60's
3x5x70's
SSB Good Morning
5x105
5x155
3x5x205
Hanging Leg Raises
5x6
Band Face Pulls
3x12xlight
Band Scapular Depression
5x12xmm
Comments: This session tested my low back a little bit. Although it felt sore around the previously injured area it felt a lot better by the next day. Going to add a little to this session the next few weeks.
Day 3 (11/13/11)
Shirt Bench (44 F6)
3x215
2x245
1x265
*add 44 F6
2x285
2x295
2x305
1x315
1.9x315 (slid on bench and bar got caught under rack right before lockout)
Squat w/knee wraps (Inzer gripper wraps)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x355
2x385
*add Inzer gripper wraps
2x405
2x435
2x455
NG Pullups
4x3x+25lb
Pendlay Row
4x6x150
Pallof Press
4x5x75 (5 sec. hold)
Back Extension
4x12
Comments: If I could have managed that 2nd rep with 315 on shirt bench with my loose 44 F6 this would have been a great session. I need to remember to set-up further down that damn slidey bench.
Wanted to have a little bit of an easier day on squat but still get some weight on the bar. So a moderate double with knee wraps did the trick perfectly. Ready for next week!
Suit Deadlift
http://www.youtube.com/watch?v=dMPOOy3Riwc
Shirt Bench and Squat w/knee wraps
http://www.youtube.com/watch?v=XBlLzsaUkRk
Bench
3x225
3x235
3x245
3x255
4 Board Bench
3x275
3x295
2x305 (missed 3rd)
Suit Deadlift (33 Inzer Max DL)
8x135
6x225
5x275
5x315
3x365
3x405
1x445
*add 33 Inzer Max DL
1x475
2x1x495
1x505
3x1x515
NG Pullups
3x4
Ab Wheel
5x8
Band Scapular Retraction
5x15xmm
1-leg RDL
5x40
5x50
3x5x60
Comments: Bench felt a lot better today than it did a week ago when it was abysmal. I absolutely positively hate boards. Lowering to different points above the chest continues to feel extremely awkward and I think I am swearing them off leading up to the next meet. I never "feel" like I am doing the competition lift and for that reason I tend to think it will have limited application. Perhaps I am just flat out doing something wrong, but for now I plan to rely on benching against bands and the Titan Ram for my lockout work the next couple of months.
While doing my raw warm-up my deadlift felt pretty weak today. Not a concern since the object was to get some singles in between 85 and 90% in my new tight suit. I really wanted to improve my starting position and I think I did that substantially when compared with last week. My main focus was to roll my chest up HARD right before starting the pull. I think the last pull in the video is pretty close to correct, going to work on cleaning this up and making it consistent. I can't seem to do pullups worth a shit after deadlifting in a suit, going to switch to doing pullups once a week.
Day 2 (11/11/11)
Rack Pulls
*double overhand
5x135
5x185
5x225
5x265
5x295
5x315
*add straps
5x365
5x385
5x405
DB Bulgarian Split Squats
5x40's
5x60's
3x5x70's
SSB Good Morning
5x105
5x155
3x5x205
Hanging Leg Raises
5x6
Band Face Pulls
3x12xlight
Band Scapular Depression
5x12xmm
Comments: This session tested my low back a little bit. Although it felt sore around the previously injured area it felt a lot better by the next day. Going to add a little to this session the next few weeks.
Day 3 (11/13/11)
Shirt Bench (44 F6)
3x215
2x245
1x265
*add 44 F6
2x285
2x295
2x305
1x315
1.9x315 (slid on bench and bar got caught under rack right before lockout)
Squat w/knee wraps (Inzer gripper wraps)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x355
2x385
*add Inzer gripper wraps
2x405
2x435
2x455
NG Pullups
4x3x+25lb
Pendlay Row
4x6x150
Pallof Press
4x5x75 (5 sec. hold)
Back Extension
4x12
Comments: If I could have managed that 2nd rep with 315 on shirt bench with my loose 44 F6 this would have been a great session. I need to remember to set-up further down that damn slidey bench.
Wanted to have a little bit of an easier day on squat but still get some weight on the bar. So a moderate double with knee wraps did the trick perfectly. Ready for next week!
Suit Deadlift
http://www.youtube.com/watch?v=dMPOOy3Riwc
Shirt Bench and Squat w/knee wraps
http://www.youtube.com/watch?v=XBlLzsaUkRk
Sunday, November 6, 2011
Week 20 of 32
Day 1 (Wednesday, 11/2/11)
Suit Deadlift (33 Inzer Max DL)
8x135
6x225
5x275
5x315
3x365
3x405
1x445
*add 33 Inzer Max DL
3x475
3x495
3x505 (10lb PR)
1x505
Bench
3x225
3x235
3x245
*add 3 board
3x255
3x265
NG Pullups
3x3
Ab Wheel
4x8
Band Scapular Retraction
4x15xmm
Band Scapular Depression
4x12xmm
1-leg RDL
5x40
5x50
3x5x60
Comments: Brand new deadlift suit, it took me a solid 45 minutes to get it on. And once I did get it on I was getting pulled out of position when I would reach for the bar. As hard as I would try to arch my upper back before I started pulling I could not get out of a shoulders forward position. I think the main problem is that I was reaching down to the bar at an angle (over the bar), rather than reaching straight down for the bar. Consequently, my shoulders were rolled forward and I couldn't get my arms back to where they were in contact with my torso (they were in front of my torso). Hopefully I have figured out what went wrong and can get in a better position next week. Not bad to pull a PR triple when completely out of position.
Bench was pretty awful. Just felt like shit. I'm not sure if I need a longer deload or what I need, but I hope things start to come back soon! I tried doing pullups and I was just completely out of gas. The deadlift suit just kicked the crap out of me today.
Day 2 (Friday, 11/4/11)
Rack Pulls
*fat gripz
5x135
5x155
3x175
3x195
3x205
3x215
*double overhand
3x245
3x265
3x285
3x295
3x305
3x315
SSB Good Morning
5x105
5x155
3x5x195
Glute Bridge
8xBW
8x45lb
8x90lb
BB Glute Bridge
8x100
8x120
Hanging Leg Raises
6x5
Band Face Pulls
3x12xlight
Comments: Everything was fine, just anxious for Sunday.
Day 3 (Sunday, 11/6/11)
Shirt Bench (44 F6)
2x215
2x235
2x255
*add 44 F6
3x265
3x275
3x285 (10lb PR)
3x295 (20lb PR)
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x305
5x335
5x365
5x395 (10lb PR)
5x405 (20lb PR)
Squat Walkout
1x455
1x505
Box Squat (w/pause)
5x275
5x315
5x345
5x375
NG Pullups
5x3xBW
Pendlay Row
4x6x145
Comments: HELL YES!!! This is exactly the confidence boost I needed. Squat is really coming back, and my raw strength may be better than ever. Technique is certainly the best its ever been. And I finally felt like I wasn't completely fighting with a bench shirt. I was grooving the weight correctly, even with lightweight, with no tendency of letting the bar drift down toward my stomach in the last inch or two. I think an F6 is a much better fit for me than a Katana S/S. With a little less than 12 weeks from the meet I'm very happy with my position.
Shirt Bench and Raw Squat
http://www.youtube.com/watch?v=UEY0JlggLEQ
Suit Deadlift (33 Inzer Max DL)
8x135
6x225
5x275
5x315
3x365
3x405
1x445
*add 33 Inzer Max DL
3x475
3x495
3x505 (10lb PR)
1x505
Bench
3x225
3x235
3x245
*add 3 board
3x255
3x265
NG Pullups
3x3
Ab Wheel
4x8
Band Scapular Retraction
4x15xmm
Band Scapular Depression
4x12xmm
1-leg RDL
5x40
5x50
3x5x60
Comments: Brand new deadlift suit, it took me a solid 45 minutes to get it on. And once I did get it on I was getting pulled out of position when I would reach for the bar. As hard as I would try to arch my upper back before I started pulling I could not get out of a shoulders forward position. I think the main problem is that I was reaching down to the bar at an angle (over the bar), rather than reaching straight down for the bar. Consequently, my shoulders were rolled forward and I couldn't get my arms back to where they were in contact with my torso (they were in front of my torso). Hopefully I have figured out what went wrong and can get in a better position next week. Not bad to pull a PR triple when completely out of position.
Bench was pretty awful. Just felt like shit. I'm not sure if I need a longer deload or what I need, but I hope things start to come back soon! I tried doing pullups and I was just completely out of gas. The deadlift suit just kicked the crap out of me today.
Day 2 (Friday, 11/4/11)
Rack Pulls
*fat gripz
5x135
5x155
3x175
3x195
3x205
3x215
*double overhand
3x245
3x265
3x285
3x295
3x305
3x315
SSB Good Morning
5x105
5x155
3x5x195
Glute Bridge
8xBW
8x45lb
8x90lb
BB Glute Bridge
8x100
8x120
Hanging Leg Raises
6x5
Band Face Pulls
3x12xlight
Comments: Everything was fine, just anxious for Sunday.
Day 3 (Sunday, 11/6/11)
Shirt Bench (44 F6)
2x215
2x235
2x255
*add 44 F6
3x265
3x275
3x285 (10lb PR)
3x295 (20lb PR)
Squat
2x8xbar
2x8x95
5x135
5x185
5x225
5x275
5x305
5x335
5x365
5x395 (10lb PR)
5x405 (20lb PR)
Squat Walkout
1x455
1x505
Box Squat (w/pause)
5x275
5x315
5x345
5x375
NG Pullups
5x3xBW
Pendlay Row
4x6x145
Comments: HELL YES!!! This is exactly the confidence boost I needed. Squat is really coming back, and my raw strength may be better than ever. Technique is certainly the best its ever been. And I finally felt like I wasn't completely fighting with a bench shirt. I was grooving the weight correctly, even with lightweight, with no tendency of letting the bar drift down toward my stomach in the last inch or two. I think an F6 is a much better fit for me than a Katana S/S. With a little less than 12 weeks from the meet I'm very happy with my position.
Shirt Bench and Raw Squat
http://www.youtube.com/watch?v=UEY0JlggLEQ
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