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