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.