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.