Week 28 of 32

Day 1 (Wednesday, 12/28/11) [morning weight: 198.2]

Bench
3x225
3x245

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
*add suit
2x445
2x475
2x495
2x515
2x535 (10 pound PR)
2x550 (25 pound PR)

Seated Cable Row
4x8x150

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: This is the single best deadlifting day I've had to date.  My form is as close to what I am trying to achieve as it has ever been, and I feel that it can be duplicated.  The following excerpt from "Long Arms, High Hips, Big Deadlifts" really set me straight: "How does one prevent excessive knee bend and maximize arm length?  Get into your deadlift stance.  Lean over and bend your knees as much as it takes to grip the bar (no more).  Now squeeze up your chest hard and you're all set.  This is the set up of Andrey Belyaev."  Notes prior to session: It seems I have a tendency when doing this to lower my hips too far and shift my knees forward as I roll up the chest.  Need to keep more tension in the hamstrings and move around static knees, rolling the chest up less, shooting for about 45 degree torso inclination.  As I get the set-up locked in I can work on pulling the bar more aggressively off the floor.




Day 2 (Friday, 12/30/11) [morning weight: 197.2]

Shirt Bench (42 F6, then 42 Fury)
2x225
1x255
*42 F6
1x285 (no touch)
1x305 (no touch)
1x330
3x1x340 (all grinders)
0x340 (arced too far back and started to lose it)
*42 Fury
1x315
1x335 (smooth)

Hanging Leg Raises
4x5

Band Scapular Retractions
5x12xmm

Bogart Pulldowns
5x10x110

RKC Plank
2x30 sec.

Comments: The benches were just as hard coming down as they were coming back up.  I read an entry from my log from almost exactly a year ago (12/31/10 or 1/2/11 I believe) and I noted that I was arcing the bar so far back off my chest that I needed to pause in order to straighten the path in order to lock the weight out.  When I fixed this a year ago weights were locked out much more smoothly.  The technique must improve immediately!  I also think I should pull the neck up for my opener, but keep the sleeves down as close to my elbows as possible.  That should provide enough support while making it a bit easier to touch.  Other than that upon unracking I should bring the bar out another inch so that my descent and ascent are straighter.  Tom Kean is an excellent example of the bar path I'm trying to attain.  I don't have the levers to match Wade Hooper's bar path for instance (although it seems I am trying!).  If I can't figure out the technique with the F6 next week then I'll switch to the Fury for this meet.  Something else worth noting is that Brady Stewart has said that a bench shirt that was looser in the chest but tight in the cuff (elbow area) really helped his bench shoot up.




Day 3 (Sunday, 1/1/12) [morning weight: 198.8]

Suit Squat (38 SC)
3x8xbar
8x95
5x135
5x185
3x225
3x275
2x315
1x365
1x405
*add suit
1x455
*add knee wraps
1x510
1x560
1x610 (planned opener)
1x650 (planned 2nd attempt)

NG Pullups
3x3x+25lb

1-leg RDL
5x45
5x5x55

Pallof Press
5x5x60 (5 sec. hold)

Band Scapular Retraction
5x10xmm

RKC Plank
4x30 sec.

Comments: Relieved!!  Low back hurt in the area that I had injured it before, and during warm-ups it became clear I was under-recovered from deadlifts on Wednesday.  Regardless, I had set a goal, and I was intent on achieving it, hit my 2nd attempt solidly.  I'm pretty happy with how things went, but I think my squats need to be a shade deeper, I need to work on my walkouts some in a couple of weeks, and my back needs to be tighter. Regardless, on a less than stellar day I had the strength to hit my 2nd attempt, this should bode well for the meet.



http://www.youtube.com/watch?v=KCYlbnfenS4





BAR PATH I'M SHOOTING FOR!!
http://www.youtube.com/watch?v=PQ1xHdGNpyI



WHAT I'M CURRENTLY DOING
http://www.youtube.com/watch?v=qajn6Kl4bxE



http://www.youtube.com/watch?v=lUG90r1lvMY

Week 27 of 32

Day 1 (Wednesday, 12/21/11)

Bench
3x225
3x245
3x255
3x245
3x255
3x245

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
2x315
2x365
1x405
1x445
*add suit
1x475
3x1x505

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: Lower back was smoked from sleeping oddly, heavy lifting last week, and too much time studying in less than optimal postures for finals.  Pain was along the top part of the pelvis.  Symptoms really aligned with what Kelly Starrett calls over-extension.  So I got a little bit of form work in and called it.  Bench went pretty well, hoping to hit a good raw double in 5 days.



Day 2 (Friday, 12/23/11)

Reverse Band Bench (short light, #20)
3x225
3x255
3x285
3x305
3x315 (PR)

Fat Gripz Rack Pulls
3x135
3x165
3x185
3x205
2x215 (missed 3rd)
3x205

Shrugs
8x185
8x235
3x8x285

Seated Cable Row
5x5x175

Hanging Leg Raises
5x6

Bogart Pulldowns
5x10x105

Band Scapular Retractions
5x10xmm

Deadlift form work
1x135, 225, 315, 365, 365, 365

Suit Deadlift form work
4x1x315

Comments: I was happy with bench today and got some good form work in with the deadlift.  I am having trouble getting my knees far enough back and I think it is in part because my hips are too low.  After re-reading the article Long Arms, High Hips, Strong Deadlifts, http://www.elitefts.com/documents/strong_deadlifts.htm, I decided to change my approach to the set-up.  The basic idea is I try to bend my knees minimally and bend from the hips as I get my grip, then roll my chest up, not moving letting the knees move forward and keeping the hips up.  Andrey Belyaev perfectly illustrates this technique:







Day 3 (Monday, 12/26/11)

Bench
2x225
2x245
2x265
2x275 (ties PR)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x355
2x2x385

NG Pullups
3x3x+35lb

Pendlay Row
3x5x165

Abs on GHR
5x5

Band Scapular Retractions
5x10xmm

DB Farmer's Walk
2x120 feetx75lb

Comments: I'm pleased that after all the shirt work the past couple of months my raw bench strength is near its best.  Going to be a heavy week this week, looking forward to putting it all together.

Week 26 of 32

Day 1 (Tuesday, 12/13/11)

Bench
3x225
3x245
3x255

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x445
*add suit
2x445
4x465
4x485
4x495
4x505 (sloppy, lost balance, knees too far forward)
1x505

Seated Cable Row
5x5x170

Ab Wheel
5x8

Band Scapular Retraction
5x12xmm

Comments: Had to move this up a day which wasn't a big deal because I did a light squat day 2 days earlier.  I got my knees a little too far forward on some of my suit deadlifts, and really have to work on getting them back further.  Other than that, benched pretty well and looking forward to shirt benching on Friday.




Day 2 (Friday, 12/16/11)

Shirt Bench (42 F6, comp.)
2x225
1x275
1x275
*add shirt
1x295 (2 board)
1x315 (1 board)
1x335 (1/2 board)
1x335
2x1x345
1x355 (ties PR)
1x335

Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x4

Rope Face Pulls
5x12x90

Bogart Pulldowns
5x10x100

Band Scapular Retractions
5x10xmm

Comments: Shirt bench technique wasn't quite where it needs to be but I was happy with the weights I moved.  I'm trying to push the bench volume/intensity a bit so that when I taper I might get a little more at the meet.





Day 3 (Sunday, 12/18/11) [weight: 197.6]

Suit Squat (38 SC, comp.)
2x8xbar
2x8x95
5x135
5x185
3x225
3x275
2x315
1x365
1x405
*add suit (straps up)
1x455
*add wraps
1x500
1x545
1x590
1x610 (planned opener)
1x625

Reverse Band Bench (short light, #20)
3x225
3x255
3x275
3x295
3x285
2x3x275

NG Pullups
3x3x+25lb

1-leg RDL
5x45
5x55
3x5x65

Pallof Press
4x5x65 (5 sec. hold)

Band Scapular Retraction
5x10xmm

Comments: First time in the competition suit in 10.5 months, also 40 more pounds than I've had on the bar in 10.5 months.  I am a little leaner in the middle since then so the straps are now fairly loose (going to get them tightened before next session).  At any rate, I'm fairly happy with the work, especially the 3rd set where I did a much better job of rebounding out of the hole.  Sometimes I speed my descent up at the end, but do not bounce back up aggressively enough.  Strength-wise I'm in very good shape 6 weeks out, but the technique on all 3 lifts definitely can be improved.


http://www.youtube.com/watch?v=8ay-ZyjrV0g

Week 25 of 32

Day 1 (Wednesday, 12/7/11)

Bench
3x165
3x195
3x225
2x3x235
3x245

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x455
*add suit
4x455
4x465
3x4x475

Seated Cable Row
5x6x165

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

1-leg RDL
5x40
5x55
4x5x65

Comments: Did not feel right on deadlift today.  Was inconsistent hitting my starting position correctly and a lot of it was probably fatigue from suit squatting on Sunday.  Regardless of that the weights moved well and I'm confident I can do a better job of getting my chest up and my knees open next week.  Was planning on going pretty light today on raw bench but hit a 3 solid triples at ~80%.



Day 2 (Friday, 12/9/11)

Shirt Bench (44 F6)
2x225
1x255
1x275
*add shirt
5x2x295

DB Bulgarian Split Squats
5x40's
5x60's
3x5x75's

Fat Gripz Deadlift holds (8 sec. hold)
1x135
1x165
5x1x190

Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x6

Rope Face Pulls
5x12x90

Bogart Pulldowns
10x110
10x120
2x10x110

Comments: I had acquired an F6 bench shirt that I thought was going to work well as a "medium" shirt, but when I put it on my wife noticed both busted seams and numerous runs.  So I begrudgingly switched to a loose shirt and just got some reps in.  I'll be in the competition shirt next week.



Day 3 (Sunday, 12/11/11)

Squat
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
2x365
3x1x405

Reverse Band Bench (short light, #20)
3x225
3x245
3x265
3x275
3x285

NG Pullups
4x3x+35lb

Pendlay Row
5x5x170

Pallof Press
4x5x75 (5 sec. hold)

Comments: The plan on squat is to go near a max single in my medium suit next week and I've been pushing the squat pretty hard the last 5-6 weeks so I figured today should be pretty easy.  I still wanted to keep a bit of weight on the bar so this did the trick well.  My tendency is when I am writing the program to peak 2-4 weeks on strength before the meet, because I push too hard too early.  Next week will be heavier, looking forward to it.

Week 24 of 32

Day 1 (Wednesday, 11/30/11)

Bench against short mini bands (2nd hole)
3x165
3x195
3x215
3x235

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
3x315
2x365
1x405
1x445
*add suit
3x455
3x475
3x495
3x515 (10lb PR)

Seated Cable Row
5x6x160

Ab Wheel
5x8

Band Scapular Retraction
5x15xmm

1-leg RDL
5x45
5x55
4x5x65

Comments: I feel a bit overworked on bench right now, so I will monitor my pressing fatigue closely.  Worked up to a comfortable 515 triple on the deadlift suit.  My form is getting close now.  I think focusing on opening the knees more, and getting the torso higher (arms almost straight down from the side-view) is making my pull more efficient.  The other thing I need to focus on is starting with the bar about an inch from my shins so that I can get a straighter line at the starter of the pull (don't want the bar drifting away from me a little as I start the pull anymore).  My knees have been too far over the bar for awhile now.  So I'm getting there!



Day 2 (Friday, 12/2/11)

Shirt Bench (42 F6, comp.)
2x225
1x255 (felt fairly hard)
1x275 (Titan Ram)
*add shirt
1x295 (3 board)
1x315 (2 board)
1x335 (1 board)
1x335 (1/2 board)
1x345
2x1x355 (ties PR)

Fat Gripz Deadlift holds (10 sec.)
1x135
1x165
5x1x185

BB Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x5

Rope Face Pulls
4x12x90

Bogart Pulldowns
10x110
10x120
10x110
10x110
8x120

Comments: My first real session in my new F6 was a big success (the first time in it I took it off after 2 reps when my hands starting turning purple, after that I worked a softball through the sleeves a bunch to loosen them a bit).  I've received two very good pieces of advice on equipped benching: (1) lower the bar more quickly; (2) press the bar off the chest with aggression, take advantage of the shirt.  I put these two pieces of advice to good use, but still certainly have room for improvement.  I also have to continue working on pressing in a straighter line off my chest.  If I can get these things right I think I am due for a big meet PR.  This was more weight than I thought I would be able to handle, especially considering how I felt pretty weak during warm-ups.  Other than that, wish I could say the fat gripz deadlift holds are easy, but alas, I can't!



Day 3 (Sunday, 12/4/11)

Suit Squat (40 SC)
2x8xbar
2x8x95
5x135
5x185
5x225
3x275
3x315
1x365
1x405
*add suit (straps up)
2x455
*add wraps
2x505
2x545
2x565
2x585

Reverse Band Bench (short light, hole #19)
5x225
5x245
5x255

NG Pullups
4x3x+30lb

Pendlay Row
5x5x165

Pallof Press
4x5x75 (5 sec. hold)

Comments: YES!!!  This was a big confidence boost hitting a solid double at 585 in my medium suit.  The technique feels pretty solid as well.  I've decided my best option for lockout training for bench for the next few weeks will be reverse band presses.  My wife will give me press commands for each rep between 1/2 to 2 seconds.  The idea is I need to get used to waiting for a command then pressing explosively.  I don't know why, but in the shirt I developed the bad habit of pressing tentatively off my chest and focusing on not misgrooving the weight.  I need to press explosively in a straight line instead of that crap.  So anyways, this exercise should further reinforce this quality.

I'm very happy with this week of training, next week will be a bit lighter and then I'll be building my way to Week 30 where I will hit some singles around my 2nd attempts.


http://www.youtube.com/watch?v=d-tsT1xIifc


Probably the best positions I've hit in a deadlift suit
http://www.youtube.com/watch?v=52EYKM1tVII


http://www.youtube.com/watch?v=TCWlIOLqEfI


http://www.youtube.com/watch?v=JO5BTYz8iwg