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