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