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