My Road to Elite: A Powerlifting Journey: 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