Week 23 of 32

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