Week 26 of 29

Day 1 (Sunday, 12/23/12) [morning bw: 204.4lb]

Suit Squat (38 SC, comp.)
2x365 (73%)
1x405 (81%)
*add suit
2x405
*straps up
1x465
1x525
*add wraps
1x575
1x610 (88%)
2x610
1x610
*walkout
1x660

Front Squat
3x5x225 (45%)

NG Pull-ups
3x3x+45lb

Reverse Crunches
3x10

Comments: Just not as good as I was hoping, not sure if I should back off a bit or if it was just not such a great day.



Day 2 (Monday, 12/24/12)

MG Bench (Ram)
2x225
*add Ram
2x265
2x305 (75%) [shut it down, tennis elbow in both arms flared up something furious.]

DB Incline Curls
2x12x20

Stability ball ab curls
3x12

Band Scapular Retractions
2x15xmini

Comments: Complete crap today.  Probably didn't help that I had a day less rest because of Christmas, but clearly I was right to not try to shirt bench this week.



Day 3 (Wednesday, 12/26/12)

Suit Deadlift (44 Velocity, comp. suit)
1+1x435
*add suit
1x495
1x535
4x1x565 (90%)

Kroc Rows
15x120

1-leg RDL
4x5x53lb

Reverse Crunches
4x10

Comments: Pretty happy with today, deadlift seems to be going well.



Day 4  (Friday, 12/28/12)

Squat
5x3x275 (55%)

Pendlay Row
8x185
8x205
8x225

NG DB Bench
8x70's
8x80's
8x90's

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Reverse Crunches
3x8

Comments: Skipped raw bench today to give my forearms and elbows a chance to heal before shirt benching Tuesday, will have an hour massage tomorrow, probably most of it will be focused on the arms.  I have this idea that if I move my stance in on squat a couple of inches on either side (right around shoulder width) that I'll have much better stability.  Felt good today so will try it suited up on Sunday.  My upper back has gotten a lot stronger in this cycle, don't think I could do more than ~8x175 on Pendlay rows with decent form leading up to Nationals.

Squat: 42 lifts/17 sets (2.5 reps/set) (77.1%eq, 52.3%raw) Total Volume: 13,450lb
Bench: 6 lifts/3 sets (2.0 reps/set) (70.0%eq, 71.4%raw) Total Volume: 1590lb [tennis elbows]
Deadlift: 8 lifts/7 sets (1.1 reps/set) (82.8%eq, 74.4%raw) Total Volume: 4160lb


Day 1 and 3

Week 25 of 29

Day 1 (Sunday, 12/16/12)

Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
1x545
3x2x585 (84%)
*walkout
1x630 (planned opener)

NG Pull-ups
3x3x+40lb

Pull-throughs
3x12x150

Reverse Crunches
3x10

Comments: Really wanted to get this far into the cycle before switching to the competition suit, and managed well.  Very happy with that.  Working on unracking the bar by pushing the knees forward and then the hips through, this is feeling really good/easy/strong.  I am really not liking the Safe squat shoes, part of it is probably that they are a little long.  If anyone is interested in size 9.5 Safe Contender squat shoes let me know!



Day 2 (Tuesday, 12/18/12)

Shirt Bench (46 Katana A/S, med. shirt)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
4x3x325 (80%)

Front Squat
6x3x275 (55%)

DB Incline Curls
3x10x20

Stability Ball Ab Curls
3x12

Band Scapular Retractions
3x15xmini

Comments: Ecstatic that benches were this easy, but my tennis elbow has come back with a vengeance and is now affecting both arms.  DAMN!  So I'm going to skip shirt benching next week, and then do one week in the medium shirt, an eval with the comp. shirt and I should be ready.



Day 3 (Wednesday, 12/19/12)

Suit Deadlift (44 Velocity, comp., tightened straps)
1+1x435 (74%)
*add suit
1x475
1x505
3x1+1+540 (86%)

Kroc Rows
16x115

Fat Grips Conv. DL
5x1x215

1-leg RDL
4x5x53lb

Reverse Crunches
3x8

Comments: Deadlifts were pretty good.  I think the extended holds is why I almost lost my grip on the second rep of the 3rd set.  Think I need to back off the grip work now as it is probably contributing to the tennis elbow and likely contributed to the grip issue today.



Day 4 (Friday, 12/21/12)

Conv. Rack Pull (pin #3)
2x470 (80%)
2x495 (85%)
2x525 (90%)
2x555 (95%)
2x555 (95%)

Bench (MFOR)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Reverse BB Curls (stop doing these, irritating forearm)
2x10x65

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Reverse Crunches
3x10

Comments: Rack pulls were a little rough today and bench was kind of slow.  I'll start tapering the volume a bit faster now.

Squat: 31 lifts/14 sets (2.2 reps/set) (76.3%eq, 56.8%raw) Total Volume: 11,505lb
Bench: 34 lifts/13 sets (2.6 reps/set) (76.4%eq, 74.2%raw) Total Volume: 9260lb
Deadlift: 20 lifts/11 sets (1.8 reps/set) (84.0%eq, 86.5%raw) Total Volume: 10,290lb

Day 1 - 3

Week 24 of 29

Day 1 (Sunday, 12/9/12)

Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
3x3x555 (80%)

NG Pull-ups
3x3x35lb

Pull-throughs
3x12x150

Reverse Crunches
3x10

Comments: Felt rather light-headed through most of this, probably caused by not taking enough carbs in before and during the workout.  First work set on squats was a mess, my suit was likely not seated properly.  Then I got my head out of my ass and put together a couple of good sets and shut it down.  Wanted to keep the volume a bit lower when feeling this crappy.



Day 2 (Tuesday, 12/11/12)

Shirt Bench (46 Super Katana A/S, comp. shirt)
2x225 (71%)
*add shirt
2x255
2x285
1x315
*belt
1x345 (touch)
1x365
3x1x385 (projected opener)

Front Squat
8x2x275 (55%)

DB Incline Curls
3x10x20

Stability Ball Ab Curls
3x10

Band Scapular Retractions
3x15xmini

Comments: Quite happy with bench today.  Had the shirt in my neck and the bottom of the arm 3 finger widths from the edge of my elbow.  Still quite difficult to touch, but really good support.



Day 3 (Wednesday, 12/12/12)

Suit Deadlift (44 Veocity, comp.)
1+1x455 (78%)
*add suit
1x495
5x1+1x520 (83%)

Kroc Rows
16x110

Fat Gripz Conv. DL
3x2x205
2x1x205 (6 sec. hold at top)

1-leg RDL
3x5x53lb

Reverse Crunches
3x8

Comments: Pretty good today.  Was a bit smoked by the last set of deadlift.



Day 4 (Friday, 12/14/12)

Conv. Rack Pull (pin #3)
3x470 (80%)
3x495 (85%)
3x525 (90%)
3x525 (90%)

Bench (mfor)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Reverse BB Curls
3x10x65

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Comments: This felt better on the low back than last week.  Needed it.


Squat: 31 lifts/15 sets (2.1 reps/set) (75.0%eq, 57.0%raw) Total Volume: 11,895lb
Bench: 27 lifts/14 sets (1.9 reps/set) (80.0%eq, 74.2%raw) Total Volume: 7235lb
Deadlift: 25 lifts/11 sets (2.3 reps/set) (82.4%eq, 84.9%raw) Total Volume: 12,650lb

Day 1-3

2013 USAPL Wisconsin State Powerlifting Meet Entry Form

I have uploaded a copy of the 2013 USAPL Wisconsin State Powerlifting Meet Entry Form for those of you who may be looking for it. The meet will be on Saturday, January 19th at Appleton North High School.

Week 23 of 29

Day 1 (Sunday, 12/2/12)

Suit Squat (40 SC)
2x365 (73%)
*add suit (straps down)
2x405
1x455
*add straps
1x495
*add wraps
4x3x535 (77%)

DB Step-ups
2x6x55's

NG Pull-ups
4x3x+30lb

Pull-throughs
4x12x150

Reverse Crunches
4x8

Comments: Pretty decent form today.  I am unracking the bar with my head up, and then looking down which seems to keep my back tighter.  Even though I took 2 Zantac before I felt pretty nauseous, and also the low back felt a bit funky so I decided to cut a set.  Good start.



Day 2 (Tuesday, 12/4/12)

Shirt Bench (46 Katana A/S)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
5x2x325 (80%)

Front Squat
5x5x250 (50%)

DB Incline Curls
3x10x20

Stability ball Ab Curls
3x10

Band Scapular Retractions
3x15xmini

Comments: Really good shirt session today, very good way to start this competition cycle off.



Day 3 (Wednesday, 12/5/12)

Suit Deadlift (44 Velocity)
1+1x455 (78%)
*add suit
6x1+1x500 (80%)

Kroc Rows
20x105
14x105

Fat Gripz Conv. DL
4x195
3x195 (missed 4th, haha)
4x195
2x1x195 (8 sec. hold)

1-leg RDL
3x5x53lb

Reverse Crunches
4x8

Comments: Once I tightened my back and made sure I started the pull with good structure things felt really good.



Day 4 (Friday, 12/7/12)

Conv. Rack Pull (pin #1)
4x4x440 (75%)

Bench (mfor)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Pendlay Row
5x185
5x205
5x225

Reverse BB Curls
3x10x60

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Side Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Comments: Low back felt really shitty after this, think I have to be careful on the rack pulls and barbell rows.

Squat: 43 lifts/13 sets (3.3 reps/set) (73.7%eq, 51.7%raw) Total Volume: 15,160lb
Bench: 32 lifts/14 sets (2.3 reps/set) (75.9%eq, 74.2%raw) Total Volume: 8610lb
Deadlift: 30 lifts/11 sets (2.7 reps/set) (79.6%eq, 80.0%raw) Total Volume: 14,430lb

Day 1-3

Competition Cycle, Week 23-29

Squat
Week 23: 5x3x535 (77%) [40 SC]
Week 24: 4x3x555 (80%) [40 SC]
Week 25: 3x3x575 (83%) walkout: 635 [40 SC]
Week 26: 2x2x610 (88%) walkout: 665 [38 SC, comp.]
Week 27: 3x1x645 (93%) walkout: 695 [38 SC, comp.] 20 days out
Week 28: 3x2x555 (80%) [40 SC] 13 days out
Week 28: 3x2x485 (70%) [40 SC] 8 days out
Week 29: 2x2x315 (63%) [raw] 3 days out

Bench
Week 23: 4-5x2x325 (46 Katana)
Week 24: 3x1x385 (46 Super Katana)
Week 25: 4x3x325 (46 Katana)
Week 26: 5x1x385 (46 Super Katana)
Week 27: 3x2x345 (46 Katana)
Week 28: 1x365, 385, 405 (46 Super Katana) 11 days out
Week 28: 4x2x235 (75%) [raw] 8 days out
Week 29: 3x2x205 (65%) [raw] 4 days out

Deadlift
Week 23: 6x1+1x500 (80%) [44 Velocity]
Week 24: 5x1+1x520 (83%) [44 Velocity]
Week 25: 4x1+1x540 (86%) [44 Velocity]
Week 26: 4x1x565 (90%) [44 Velocity]
Week 27: 1x555, 575, 595 (95%) [44 Velocity] 17 days out
Week 28: meet warm-up to 495 (79%) [44 Velocity] 10 days out
Week 29: 5x1x405 (69%) [raw] 6 days out    

I start this cycle tomorrow, and I may change it a bit if necessary.  The percentages for the equipped work is based off projected 3rd attempts if things go well.  If I can get the Super Katana to work I plan to open at 385, other than that a lot more is up in the air with the bench than the other two lifts, thus I am not exactly basing it off strict percentages.

Week 22 of 29

Day 1 (Sunday, 11/25/12) [bodyweight: 205.0lb]

Suit Squat straps down (40 comp., switched to old 40)
2x385 (77%)
*add suit
2x425 (67%)
1x465 (74%)
1x505 (81%)
*change suit (40 SC)
*add wraps
1x505 (81%)
1x545 (87%)
1x575 (91%)
1x605 (96%)

NG Pull-ups
5x3x+25lb

Reverse crunches
3x8

Comments:  Realized that I couldn't get the new suit on all the way.  Will have to stretch it out a bit in the legs before it is ready to use.  I was really pleased to hit some solid squats in my other suit and end up having a really good session.  Balance felt good in my new shoes and felt comfortable being more aggressive in the hole which resulted in some good bar speed.



Day 2 (Tuesday, 11/27/12)

Shirt Bench (46 Super Katana A/S)
2x225 (71%)
*add shirt
2x255
2x285
1x315
*add belt
1x345
1x365 (no touch)
1x385 (touch)
1x395 (15lb PR)
0x405
0x385

Front squat
6x4x250 (50%)

DB incline curls
3x10x20

Stability ball ab curls
3x10

Band scapular retractions
3x15xmini

Comments: What a weird session.  I was really trying to crank my scapulae down and back and ended up pre-tucking my elbows a lot before starting the lowering phase.  Even though the USAPL/IPF has eliminated the belly bench rule, I was bringing the bar too far down as a result of having my elbows tuck like crazy immediately upon starting down.  Took me until the next day to figure out what was going on, and hoping that I can improve my form and consistency and use this as a stepping stone to a bigger PR in the meet.



Day 3 (Wednesday, 11/28/12)

Deadlift
6x1+1x470 (80%)

Kroc rows
13x120
12x120

Fat Gripz conv. DL
3x5x185
2x1x185 (10 sec. hold at top)

1-leg RDL
3x6x45lb

Reverse crunches
4x8

Comments: Will throw in a little extra grip work for the next few weeks.



Day 4 (Friday, 11/30/12)

Conv. Rack Pull (pin #1)
5x3x440 (75%)

Bench (MFOR)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Pendlay Row
5x185
5x195
5x205

Reverse curls
3x10x60

Band hip abductors
3x12xlight

Front Plank
3x30 sec

Side Plank
3x30 sec

Band scapular retractions
3x15xmini

Comments: Shoulders felt pretty decent day and bench moved pretty well which makes me think I'm recovering alright from my shirt session on Tuesday.  Rack pulls even though they were pretty light really smoked my mid-back.  Feel ready to start my competition cycle.

Squat: 34 lifts/14 sets (2.4 reps/set) (80.3%eq, 52.1%raw) Total Volume: 10,820lb
Bench: 26 lifts/15 sets (1.7 reps/set) (83.1%eq, 74.2%raw) Total Volume: 7650lb
Deadlift: 27 lifts/11 sets (2.5 reps/set) (77.5%) Total Volume: 12,240lb

>Day 1 Day 2

Week 21 of 29

Day 1 (Saturday, 11/17/12)

Suit Squat (straps down, 42 SC)
2x385 (77%)
*add suit
2x425 (67%)
2x465 (74%)
*add wraps
3x505 (80%)
3x525 (83%)
3x545 (87%)
3x565 (90%)

NG Pull-ups
3xBW
3x+15lb
3x+25lb
3x+35lb
3x+45lb

Pull-throughs
5x12x150

Reverse Crunches
4x8

Comments: Had to move this up a day and things went really well.  Ended up going a bit heavier than planned.  Excited to start my competition cycle in 2 weeks and get in full gear on squat.



Day 2 (Tuesday, 11/20/12)

Shirt Bench (46 Super Katana A/S)
3x225 (71%)
*add shirt
3x255
3x285
3x315
2x335 (3 board)
2x355 (2 board)
2x375 (1 board)
1x385 (1 board) [belt]
1x395 (1 board) [belt]

SSB DL Stance Box Squat (4 pads)
4x405 (81%)
4x425 (85%)
4x445 (89%)
4x455 (91%)

DB Incline Curls
3x10x20

Stability Ball Ab Curls
3x10

Band Scapular Retractions
4x15xmini

Comments: A good session.  This is my second time in this shirt and I'm hoping in the next couple of sessions I'll have it broken in pretty decent.  Hopefully I'll be able to touch 395 to much chest and in the right position.  Would like to open at around 385.  The box squats with this number of pads fairly closely mimics my sumo deadlift start position.



Day 3 (Wednesday, 11/21/12)

Suit Deadlift (44 Velocity)
1x480 (80%)
1x510 (85%)
1x540 (90%)
1x565 (94%)
1x585 (97.5%)

Kroc Rows
13x120

Pull-throughs
5x12x150

1-leg RDL
3x6x45lb

Reverse Crunches
4x8

Band Scapular Retractions
3x15xmini

Comments: Suit deadlift technique is really coming along.  Thrilled with how well I pulled 585.  Had my deadlift suit straps taken in 3/4" and probably need another 1/4" or so yet.



Day 4 (Friday, 11/23/12)

Conv. Rack Pull (pin #3)
2x495 (85%)
2x525 (90%)
2x545 (93%)
2x565 (97%)
2x585 (100%)
2x605 (103%)

Bench (mfor)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Pendlay Row
5x175
5x195
5x215
5x225

BB Reverse Curls
3x10x60

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Side Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Comments: Moved some pretty decent weight on rack pulls today, trying to push the upper back.  Bench moved alright.


Squat: 34 lifts/11 sets (3.1 reps/set) (81.3%eq, 85.4%raw) Total Volume: 15,890lb
Bench: 35 lifts/14 sets (2.5 reps/set) (80.1%eq, 74.1%raw) Total Volume: 9675lb
Deadlift: 17 lifts/11 sets (1.5 reps/set) (89.3%eq, 94.6%raw) Total Volume: 9320lb

Day 1 
 
Days 2 and 3

Week 20 of 29

Day 1 (Sunday, 11/11/12)

Suit Squat (straps down, 42 SC)
2x385 (77%)
*add suit
2x455 (72%)
*add wraps
5x3x505 (80%)

DB Step-ups
3x6x55's

NG Pull-ups
3x1,2,3x+25lb

Pull-throughs
5x12x150

Reverse Crunches
4x8

Comments: Squats were pretty good, can clean the descent up a bit and lower myself a bit smoother and a touch faster.



Day 2 (Tuesday, 11/13/12)

Shirt Bench (46 Super Katana A/S, brand new)
3x225 (71%)
*add shirt
3x255
3x275
3x295
2x315
2x325 (3 board)
2x335 (3 board)
2x345 (3 board)
2x355 (2 board)

SSB DL stance Box Squat (2 pads)
3x355 (71%)
5x3x395 (79%)

Stability ball Ab Curls
3x10

Band Scapular Retractions
4x15xmini

Comments: Pretty decent day in a brand new shirt that is TIGHT in the arms (got them taken in to a size 44).  Was happy to get down to a 2 board with a reasonable weight.  All the weights moved really fast.  Will try to get a lot of volume in it next week and see where it is at after that.  Did a much better job warming up my upper body, specifically my left shoulder for this workout and it paid off.  Also, didn't do my normal high rep, lightweight close grip benching after the shirt work and I think this helped quite a bit. 



Day 3 (Wednesday, 11/14/12)

Deadlift
2x3x470 (80%)
3x2x495 (85%)
3x1x525 (90%)

Kroc Rows
14x115
12x115

Pull-throughs
5x12x150

1-leg RDL
3x6x45lb

Reverse Crunches
4x8

Comments: Deadlift was solid today.  After seeing my pulls from the front I think I should bring my grip in about an inch on either side.



Day 4 (Friday, 11/16/12)

Conv. Rack Pulls (pin #4)
3x495 (85%)
3x525 (90%)
3x545 (93%)
3x565 (97%)
3x585 (100%)

Bench (mfor)
2x3x225 (71%)

MG Bench
4x3x225 (71%)

Reverse Curls
3x10x60

Front Plank
2x30 sec.

Band Scapular Retractions
4x15xmini

Comments: I don't think I will do much of the higher rack pulls, but this does seem like one of the quicker ways to bring up the upper back.  Bench was okay today, but still slower than it should be.  The shirt work is really kicking my butt.

Squat: 38 lifts/13 sets (2.9 reps/set) (78.8%eq, 77.6%raw) Total Volume: 16,700lb
Bench: 40 lifts/15 sets (2.6 reps/set) (76.3%eq, 71.4%raw) Total Volume: 10,550lb
Deadlift: 30 lifts/13 sets (2.3 reps/set) (88.3%) Total Volume: 15,510lb


Day 1 and 3

Week 7-19, volume and intensity

Week 7

Squat: 49 lifts/9 sets (5.4 reps/set) (64.0%) Total Volume: 15,465lb
Bench: 58 lifts/10 sets (5.8 reps/set) (74.0%) Total Volume: 13,090lb
Deadlift: 36 lifts/7sets (5.1 reps/set) (61.1%) Total Volume: 12,540lb

Week 8

Squat: 58 lifts/14 sets (4.1 reps/set) (68.2%) Total Volume: 19,380lb
Bench: 55 lifts/10 sets (5.5 reps/set) (76.8%) Total Volume: 12,875lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (64.0%) Total Volume: 13,140lb

Week 9

Squat: 50 lifts/15 sets (3.3 reps/set) (66.6%) Total Volume: 16,320lb
Bench: 53 lifts/10 sets (5.3 reps/set) (80.9%) Total Volume: 13,075lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (67.5%) Total Volume: 13,860lb

Week 10

Squat: 50 lifts/16 sets (3.1 reps/set) (67.7%) Total Volume: 16,595lb
Bench: 52 lifts/11 sets (4.7 reps/set) (84.0%) Total Volume: 13,320lb
Deadlift: 32 lifts/11 sets (2.9 reps/set) (67.8%) Total Volume: 12,360lb

Week 11

Squat: 32 lifts/10 sets (3.2 reps/set) (74.2%) Total Volume: 11,630lb
Bench: 41 lifts/12 sets (3.4 reps/set) (80.4%) Total Volume: 10,055lb
Deadlift: 28 lifts/9 sets (3.1 reps/set) (68.8%) Total Volume: 10,980lb

Week 12

Squat: 25 lifts/10 sets (2.5 reps/set) (76.3%) Total Volume: 9390lb
Bench: 22 lifts/10 sets (2.2 reps/set) (79.7%) Total Volume: 5350lb
Deadlift: 21 lifts/9 sets (2.3 reps/set) (72.6%) Total Volume: 8685lb

Week 13

Squat: 48 lifts/10 sets (4.8 reps/set) (70%eq, 64.3%raw) Total Volume: 17,020lb
Bench: 59 lifts/12 sets (4.9 reps/set) (59.6%) Total Volume: 11,085lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (71.8%) Total Volume: 14,280lb

Week 14

Squat: 52 lifts/15 sets (3.5 reps/set) (77.3%eq, 61.6%raw) Total Volume: 17,950lb
Bench: 35 lifts/10 sets (3.5 reps/set) (64.8%) Total Volume: 7145lb
Deadlift: 38 lifts/10 sets (3.8 reps/set) (74.5%) Total Volume: 16,360lb

Week 15

Squat: 51 lifts/18 sets (2.8 reps/set) (80.7%eq, 64.6%raw) Total Volume: 18,205lb
Bench: 40 lifts/10 sets (4.0 reps/set) (64.5%) Total Volume: 8125lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (75.6%) Total Volume: 15,030lb

Week 16

Squat: 34 lifts/12 sets (2.8 reps/set) (81.7%eq, 70.4%raw) Total Volume: 13,830lb
Bench: 61 lifts/11 sets (5.5 reps/set) (80.2%eq, 60.6%raw) Total Volume: 12,665lb
Deadlift: 24 lifts/10 sets (2.4 reps/set) (78.3%) Total Volume: 11,000lb

Week 17

Squat: 30 lifts/9 sets (3.3 reps/set) (87.9%eq, 66.9%raw) Total Volume: 11,495lb
Bench: 63 lifts/16 sets (3.9 reps/set) (87.4%eq, 61.3%raw) Total Volume: 14,665lb
Deadlift: 21 lifts/13 sets (1.6 reps/set) (87.8%eq, 79.1%raw) Total Volume: 10,290lb

Week 18

Squat: 39 lifts/12 sets (3.3 reps/set) (74.6%eq, 71.5%raw) Total Volume: 15,865lb
Bench: 60 lifts/15 sets (4.0 reps/set) (80.4%eq, 61.7%raw) Total Volume: 13,105lb
Deadlift: 28 lifts/10 sets (2.8 reps/set) (79.6%) Total Volume: 13,040lb

Week 19

Squat: 29 lifts/10 sets (2.9 reps/set) (81.8%eq, 74.8%raw) Total Volume: 11,815lb
Bench: 49 lifts/8 sets (6.1 reps/set) (63.1%) Total Volume: 9,735lb
Deadlift: 25 lifts/10 sets (2.5 reps/set) (85%eq, 83.8%raw) Total Volume: 12,450lb

Week 19 of 29

Day 1 (Sunday, 11/4/12)

Squat w/wraps
2x405 (81%)
*add wraps
3x435 (77%)
3x455 (81%)
3x475 (84%)
2x495 (88%)

DB Step-ups
3x6x55's

Pull-throughs
5x12x150

Reverse Crunches
4x10

Comments: Was out of town and didn't have my squat suit with so ended up getting off the plan a bit and just got some work in.  Will be back in the suit with the straps down next week.



Day 2 (Tuesday, 11/6/12)

MG Ram Bench
3x5x245 (78%)

CG Bench
2x8x165 (52%)

SSB DL stance box Squat (2 pads)
4x4x370 (74%)

DB Incline Curls
3x10x20

Stability ball ab curls
3x10

Band Pullaparts
3x12xmini

Comments: The last 3 weeks in the shirt have really irritated my shoulder so taking it pretty easy this week on pressing.



Day 3 (Wednesday, 11/7/12)

Suit Deadlift (44 Velocity)
5x1+1x510 (85%)

Kroc Rows
15x110
13x110

Pull-throughs
5x12x150

1-leg RDL
3x6x45lb

Reverse Crunches
4x8

Comments: I seem to be on the verge of a breakthrough on deadlift.  Form in the suit is improving a lot.  Need to keep working on opening the knees more and pulling all the slack out of the upper back.



Day 4 (Friday, 11/9/12)

Pendlay Row
5x185
5x205
5x225 (finally!)

Conv. Rack Pull (pin #2)
3x470 (80%)
4x3x495 (85%)

MG Bench
3x6x190 (60%)

Reverse curls
3x10x60

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Side Plank
3x30 sec.

Comments: Was really hard to keep my upper back tight on rack pulls, think these are going to be extremely useful for my deadlift.


Squat: 29 lifts/10 sets (2.9 reps/set) (81.8%eq, 74.8%raw) Total Volume: 11,815lb
Bench: 49 lifts/8 sets (6.1 reps/set) (63.1%raw) Total Volume: 9,735lb
Deadlift: 25 lifts/10 sets (2.5 reps/set) (85%eq, 83.8%raw) Total Volume: 12,450lb  

Week 18 of 29

Day 1 (Sunday, 10/28/12)

Suit Squat (straps down, 42 SC)
2x385 (77%)
*add suit
2x435 (69%)
*add wraps
5x3x475 (75%)

DB Step-ups
3x6x55's

NG Pull-ups
5x3x+45lg

Pull-throughs
5x10x150
20x150

Reverse Crunches
4x8

Comments: Squats were good and easy which was the plan coming off my wrap cycle.  Hoping pull-throughs help balance out my low back a bit better than back extensions seemed to.



Day 2 (Tuesday, 10/30/12)

Shirt Bench (46 Katana A/S)
3x225 (71%)
*add shirt
2x255
2x275
2x295
*to chest
2x315 (83%)
2x2x335 (88%)
1x350 (92%)

CG Bench
2x12x165

SSB DL stance Box Squat (1 pad)
5x4x355 (71%)

DB Incline Curls
3x10x20

Stability ball Ab Curls
3x10

Band Pullaparts
3x12xmini

Comments: When I press in a straightish line right off my chest the lockout is MUCH cleaner, need to keep after this.



Day 3 (Wednesday, 10/31/12)

Deadlift
6x2x470 (80%)

Kroc Rows
18x105
15x105

Pull-throughs
5x10x150

1-leg RDL
3x6x45lb

Reverse Crunches
4x8

Comments: Pulls were fast, technique is improving.



Day 4 (Saturday, 11/3/12)

Bench (mfor)
2x4x225 (71%)

MG Bench
3x4x225 (71%)

Conv. Rack Pull (mid knee)
4x440 (75%)
3x4x470 (80%)

DB Overhead Press
2x20x25's

DB Curls
3x10x35's

Front Plank
3x30 sec.

Side Plank
3x20 sec.

Comments: Good session, bench was a bit slower than expected though.


Squat: 39 lifts/12 sets (3.3 reps/set) (74.6%eq, 71.5%raw) Total Volume: 15,865lb
Bench: 60 lifts/15 sets (4.0 reps/set) (80.4%eq, 61.7%raw) Total Volume: 13,105lb
Deadlift: 28 lifts/10 sets (2.8 reps/set) (79.6%) Total Volume: 13,040lb 

Week 17 of 29

Day 1 (Sunday, 10/21/12)

Squat w/wraps
1x425 (85%)
*add wraps
2x465 (82%)
2x495 (88%)
2x510 (90%)
3x510 (90%) [PR]

Squat walkout (8 sec. hold)
1x555

DB Step-ups
3x6x55's

NG Pull-ups
4x3x+45lb

Reverse Crunches
4x8

Back Extension
2x12

Comments: Really happy with this knee wrap cycle, went extremely well.



Day 2 (Tuesday, 10/23/12)

Shirt Bench (46 Katana A/S)
2x255 (81%)
*add shirt
2x255
2x275
2x295
3x315 (2 board)
3x325 (1 board)
3x335 (1 board)
3x345 (1/2 board)
0x370 (chest) [fast, but arced back too quickly]

CG Bench
12x165
11x165

SSB DL stance Box Squat (1 pad)
5x315 (63%)
3x5x335 (67%)

DB Incline Curls
3x10x25's

Band standing abs
4x15xaverage

Band Pullaparts
4x15xmini

Comments: Wrestled with a new shirt today and it kicked my butt a bit.  Should be better next week. Switched to box squats because I think high bar squats were irritating my low back a little too much.



Day 3 (Wednesday, 10/24/12)

Pendlay Rows
3x5x215

Suit Deadlift (44 Velocity)
1x480 (80%)
2x1x510 (85%)
6x1x540 (90%)

Back Extension
4x10

Kroc Rows
12x120
10x120

Pulldown holds
4x8secx80

Reverse Crunches
4x8

Comments: Brand new deadlift suit, had a lot of trouble getting set-up properly and locking out.  I'm starting to stretch the legs of the suit out and hoping that will make a big difference.



Day 4 (Friday, 10/26/12)

Conv. Rack Pull (pin #1)
3x440 (75%)
3x3x470 (80%)

MG Bench
3x4x215 (68%)

Bench (POR)
2x4x225 (71%)

DB Overhead Press
2x20x25's

Reverse BB Curls
8x50
3x8x70

Front Plank
2x30 sec.

Side Plank
3x20 sec.

Comments: Low back is feeling it and bench wasn't quite as fast as I had hoped.  Feeling pretty beat up right now.  I really think rack pulls are going to be productive, they just feel like something I need.

Squat: 30 lifts/9 sets (3.3 reps/set) (87.9%eq, 66.9%raw) Total Volume: 11,495lb
Bench: 63 lifts/16 sets (3.9 reps/set) (87.4%eq, 61.3%raw) Total Volume: 14,665lb
Deadlift: 21 lifts/13 sets (1.6 reps/set) (87.8%eq, 79.1%raw) Total Volume: 10,290lb

Day 1
Day 2
Day 3 

Week 16 of 29

Day 1 (Sunday, 10/16/12)

Squat w/wraps
2x405 (81%)
*add wraps
2x435 (77%)
5x3x465 (82%)

Squat Walkout (8 sec. hold)
1x495
1x525

DB Step-ups
3x6x55's

NG Pull-ups
4x3x+40lb

Reverse Crunches
4x8

Comments: Squats moved smoothly but for whatever reason this kicked my butt pretty good.



Day 2 (Tuesday, 10/16/12)

Shirt Bench (42 Fury)
3x245 (78%)
*add shirt
2x1x245
1x285
3x3x305 (80%)

CG Bench
2x12x165 (52%)

High bar Squat (narrow stance)
5x3x345 (69%)

DB Incline curls
3x10x25's

Band standing abs
4x12xaverage

Band Pullaparts
4x15xmini

Comments: The 42 Fury might be stretched out, but it doesn't work particularly well as a "loose" shirt because it's REALLY tight in the chest plate.  Need to update my shirts, will order tomorrow.  Squats were good, but the volume and intensity is getting tougher with the wraps thrown in.



Day 3 (Wednesday, 10/17/12)

Pendlay Rows
3x5x205

Deadlift
2x2x495 (85%)
4x1x525 (90%)

Back Extension
4x10

Kroc Rows
10x115
12x115

Pulldown Holds
4x8secx80

Reverse Crunches
5x8

Comments: Held my position really well in deadlift, just didn't have a ton of pop since I pushed the volume the last couple of weeks.



Day 4 (Friday, 10/19/12)

Conv. Rack Pulls (pin #1)
4x410 (70%)
3x4x440 (75%)

MG Bench
3x5x205 (65%)

Bench (por)
2x5x215 (68%)

DB Overhead Press
2x20x25's

Reverse BB curls
8x50
3x8x70

Rotator cuff
2x20xmicro

Front Plank
2x30 sec.

Side Plank
3x20 sec.

Comments: Low back was a bit fried and the rack pulls fit the bill really well.  Plan to do a 6-week rack pull cycle and hit the upper back pretty hard from progressively higher pins.

Squat: 34 lifts/12 sets (2.8 reps/set) (81.7%eq, 70.4%raw) Total Volume: 13,830lb
Bench: 61 lifts/11 sets (5.5 reps/set) (80.2%eq, 60.6%raw) Total Volume: 12,665lb
Deadlift: 24 lifts/10 sets (2.4 reps/set) (78.3%) Total Volume: 11,000lb


Days 1 and 2 Day 2 Days 3 and 4

Week 15 of 29

Day 1 (Sunday, 10/7/12)

Squat w/wraps
3x385 (77%)
*add wraps
3x425 (75%)
5x2x465 (82%)

Front Squats
3x275 (55%)
6x2x300 (60%)

DB Step-ups
3x6x55's

NG Pull-ups
4x3x+35lb

Reverse Crunches
5x8

Comments: Pretty good work today, got some decent volume in.  Really keeping my upper back position solid on squats and front squats.



Day 2 (Tuesday, 10/9/12)

High bar Squat (narrow stance)
4x5x335 (67%)

Bench
5x3x225 (71%)

Pendlay Rows
3x5x195

DB Incline Curls
3x10x20's

Band Standing Abs
4x20xlight

Band Pullaparts
4x15xmini

Comments: Had to work on those squats today.  Think the higher intensity in the wraps is kicking my butt a bit.  Going to take an easier week on bench to bridge into shirt work which will start next week.


Day 3 (Wednesday, 10/10/12)

Deadlift
7x1+1x495 (85%)

Good Mornings
5x205
2x5x225

Kroc Rows
15x110
12x110

Pulldown Holds
4x5secx80

Reverse Crunches
4x8

Comments: Some good volume on deadlift today, upper back got a bit fatigued toward the very end.  Low back didn't feel the best on good mornings.  Not sure this exercise is all that productive for me.



Day 4 (Friday, 10/12/12)

CG Bench
5x5x190 (60%)

DB Overhead press
2x20x25's

Conventional Deadlift
4x5x405 (69%)

BB Reverse Curls
8x50
3x8x70

Front Plank
2x30 sec.

Side Plank
3x20 sec.

Reverse Crunches
3x8

Comments: Easy week on bench, and Tuesday felt a little slower than I wanted so decided to push down the intensity a little more.  Get back in the shirt next week.  Low back felt a little funky pulling today, but got through deadlifts well enough.  Might have to take it a bit easier on the low back. 


Squat: 51 lifts/18 sets (2.8 reps/set) (80.7%eq, 64.6%raw) Total Volume: 18,205lb
Bench: 40 lifts/10 sets (4.0 reps/set) (64.5%) Total Volume: 8125lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (75.6%) Total Volume: 15,030lb

Days 1 and 2
Days 3 and 4

Week 14 of 29

Day 1 (Sunday, 9/30/12)

Squat w/wraps
2x385 (77%)
*add wraps
1x3x425 (75%)
4x3x440 (78%)

Front Squats
5x3x275 (55%)

DB Step-ups
3x6x50's

NG Pull-ups
4x3x+30lb

Reverse Crunches
3x8

Comments: Last week was way too easy as my first week in wraps, especially after a heavy week. So I upped my training max by 15lb on my wrapped squat and will go up if that feels too easy. So I have a 15 pounds to play with each week. Got the bar more into my neck on front squats and this is the best they've ever felt. Good session.


Day 2 (Tuesday, 10/2/12)

High bar Squat (narrow stance)
4x5x325 (65%)

Incline Bench
3x155 (49%)
3x170 (54%)
3x185 (59%)
3x195 (62%)
9x160 (51%)

Flat DB Press
10x85's
7x85's

Pendlay Rows
3x6x185

Band Standing Abs
4x20xlight

Band Pullaparts
4x15xmini

Comments:  Pretty good today.  Starting to like standing abs quite a bit now that I switched to using a band instead of a pulley system.



Day 3 (Wednesday, 10/3/12)

Deadlift
6x1+1+1x470 (80%)

Good Mornings
5x185
4x5x205

Kroc Rows
15x105
14x105

Pulldown holds
4x12secx70

Reverse Crunches
4x8

Comments: The bar speed on the deadlift was really good today, but it wasn't until my second to last set I noticed my upper back was not maintaining its position as I was trying to break the bar off the ground with speed.  Since the weight is light the reps were efficient, but this would be a problem with near-maximal weights.  On my last set I really kept the upper back tight and the shoulders back (3rd rep was the best) and the bar still moved well.  Have to keep after this!!



Day 4 (Friday, 10/5/12)

Bench
1x255 (81%)
1x285 (90%)
1x305 (97%)
0x325 [POOP!]
3x315 (100%) [RAM]
8x225 (71%) [medium grip]

Conventional Deadlift
4x5x395 (68%)

Dips
10xBW
10x+15lb
10x+25lb

Reverse Curls
10x45
3x10x65

Front Plank
2x30 sec.

Side Plank
2x20 sec.

Comments: Found out the state meet will be 1/19 yesterday, was planning on 1/26, so I decided to test my max a week early without any kind of taper.  Probably should have just skipped the test, oh well.  Will take it easy next week and then start my prep with shirt work.

Squat: 52 lifts/15 sets (3.5 reps/set) (77.3%eq, 61.6%raw) Total Volume: 17,950lb
Bench: 35 lifts/10 sets (3.5 reps/set) (64.8%) Total Volume: 7145lb
Deadlift: 38 lifts/10 sets (3.8 reps/set) (74.5%) Total Volume: 16,360lb


Days 1 and 2
Days 3 and 4

Week 13 of 29

Day 1 (Sunday, 9/23/12)

Squat w/wraps
3x365 (73%)
*add wraps
5x5x385 (70%)

DB Step-ups
3x6x40's

NG Pull-ups
5x3x+25lb

Back Extension
3x10

Reverse crunches
3x8

Comments: Pretty easy session after the tough week last week.



Day 2 (Tuesday, 9/25/12)

High bar squat (narrow stance)

4x5x315 (63%)

Incline Bench

5x135 (43%)

5x155 (49%)

5x170 (54%)

5x180 (57%)

4x190 (60%)

13x135 (43%)

Flat DB Press

12x80's

10x80's

Pendlay rows (extend neck)

4x6x175

Band standing abs

4x15xlight

Band pullaparts

4x15xmicro

Day 3 (Wednesday, 9/26/12)

Deadlift
7x1+1x470 (80%)

Good Mornings
3x5x175
5x185
5x195

Kroc rows

15x100

14x100

Pulldowns holds

4x10secx70

Reverse crunches

3x8

Comments: Good bar speed on the deadlift today.  Perhaps maxing didn't kick my butt all that bad!


  

Day 4 (Friday, 9/28/12)

Bench

3x225 (71%)

3x245 (78%)

3x255 (81%)

3x265 (84%)

3x275 (87%)

7x225 (71%) [medium grip]

Conventional Deadlift

4x5x385 (66%)

Dips

5xBW

5x+15

5x+30

5x+45

5x+55

5x+65

Reverse curls

8x45

3x8x65

Ab wheel

3x8

Front Plank

2x30 sec

Side bridges

2x20 sec

Comments: Feel a little beat up on bench from last week.  Conventional deadlift feels a lot better after all that snatch grip deadlifting.


Squat: 48 lifts/10 sets (4.8 reps/set) (70%eq, 64.3%raw) Total Volume: 17,020lb
Bench: 59 lifts/12 sets (4.9 reps/set) (59.6%) Total Volume: 11,085lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (71.8%) Total Volume: 14,280lb


Days 1, 3, and 4

Week 12 of 29

Day 1 (Sunday, 9/16/12)

Squat
1x405 (83%)
1x440 (90%)
1x465 (95%)
1x480 (98%)
1x500 (102%) [PR]

Back Extension
3x10

Reverse Crunches
3x8

Ab Wheel
3x10

Comments: Squat technique has felt just a bit off all cycle until today.  My raw technique was the best its ever been today and I hit a big PR.  Most I have had on my back for the raw squat is 445 about a year ago and that was for a triple.  Was glad to leave something in the tank, that was definitely the goal.



Day 2 (Tuesday, 9/18/12)

High bar Squat (narrow stance)
5x4x355 (72%)

Bench
2x225 (74%)
2x235 (77%)
2x2x245 (80%)

Flat DB Press
14x75's
15x75's

Pendlay Rows
3x6x165

Ab Wheel
2x8

Reverse Crunches
2x8

Band Pullaparts
4x15xmicro

Comments: Squats went well after the heavy day yesterday which was good.  Pretty happy with this high bar cycle.  Some light benches in anticipation of finally pressing 3 wheels on Friday.



Day 3 (Wednesday, 9/19/12)

Deadlift
1x475 (83%)
1x515 (90%)
1x545 (96%)
1x565 (99%)
1x585 (103%) [PR]

Pulldown holds
5x8secx70

Reverse Crunches
5x8

Comments: Was thrilled to pull 585 and was smoked enough that I didn't do much after that, haha.



Day 4 (9/21/12)

Bench
1x255 (84%)
1x270 (89%)
1x285 (93%)
1x300 (98%)
1x315 (103%) [PR]
9x225 (74%) [medium grip]

Snatch Grip Deadlift
4x4x375 (66%)

Dips
15xBW
12xBW

Ab Wheel
3x8

Side Bridges
2x20 sec.

Comments: Caught a cold that is kicking my butt but finally put that damn 315 bench to bed, YES!!

Squat: 25 lifts/10 sets (2.5 reps/set) (76.3%) Total Volume: 9390lb
Bench: 22 lifts/10 sets (2.2 reps/set) (79.7%) Total Volume: 5350lb
Deadlift: 21 lifts/9 sets (2.3 reps/set) (72.6%) Total Volume: 8685lb

Day 1 Days 2 and 3 Day 4

Week 11 of 29

Day 1 (Sunday, 9/9/12)

Squat
2x3x390 (80%)
3x2x415 (85%)

Squat Walkout (8 sec. hold)
1x455
1x475
1x495 (wraps)

NG Pull-ups
5x3x+25lb

Reverse Crunches
3x8

Back Extension
3x12

Comments: Squats were pretty decent, still have to stay tighter.  Good to have a little weight on my back.  Will be nice to drop the volume a bit and shed some fatigue and get an idea where I'm at.



Day 2 (Tuesday, 9/11/12)

High bar Squat (narrow stance)
5x4x340 (69%)

Bench
4x6x245 (80%)

Flat DB Press
5x100's
10x80's

Pendlay Rows
3x6x155

Band pull-aparts
3x12xmicro

Ab wheel
3x8

Comments: Narrow stance squats felt so good today I was starting to think about narrowing my competition stance, hmmmmm.



Day 3 (Wednesday, 9/12/12)

Deadlift
4x1+1x485 (85%)

Rack Romainian Deadlift (pin #1)
3x5x355

Kroc Rows
12x115
16x95

Pulldowns
3x8x120

Pulldown holds
3x8secx70

Reverse Crunches
4x8

Comments: Still have to work on getting and holding my knees out of the way better but the pulls are probably the best technically they've ever been.  And the bar speed is coming along too.  Cool!



Day 4 (Friday, 9/14/12)

Bench
1x245 (80%)
1x255
1x265
1x275
1x285
1x295
1x305 (100%)
*close grip
10x225 (74%)

Snatch Grip Deadlift
5x4x355 (62%)

Dips
4x6x+25lb

DB Incline Curls
2x10x20's

EZ bar curls
8x60
8x70
8x80
8x85

Side Bridges
2x20 sec.

Comments: Thrilled to tie my best raw bench under some fatigue and with some in the tank.  Raw bench is moving again thank goodness!  Snatch grips looked much better than last week.  Solid week of training and ready to hit 90%+ on all 3 lifts next week, look forward to it.

Squat: 32 lifts/10 sets (3.2 reps/set) (74.2%) Total Volume: 11,630lb
Bench: 41 lifts/12 sets (3.4 reps/set) (80.4%) Total Volume: 10,055lb
Deadlift: 28 lifts/9 sets (3.1 reps/set) (68.8%) Total Volume: 10,980lb

Days 1 and 2 Days 3 and 4

Week 10 of 29

Day 1 (Sunday, 9/2/12)

Squat
5x3x390 (80%)

Squat Walkout (8 sec. hold)
1x425
1x455

NG Pull-ups
5x3x+20lb

Front Squat
3x3x275 (56%)
3x2x295 (60%)

Reverse Crunches
3x8

Back Extension
3x12

Comments: Squats were pretty good; still getting a bit loose on some reps when dropping into the bottom.  It was good to feel a little weight on my back with the walkouts.  Really think these benefit me a lot. And got some more volume in the with front squats.  With the exception of my left hip getting really tight, everything went to plan.



Day 2 (Tuesday, 9/4/12)

High bar Squat (narrow stance)
5x4x325 (66%)

Bench
4x6x235 (77%)

Flat DB Press
7x95's
13x75's

Pendlay Rows
4x6x145

Kelso Cable Shrugs
3x10x85

Hanging Leg Raises
6, 6, 5

Comments: Squats and bench had good speed.



Day 3 (Wednesday, 9/5/12)

Deadlift
6x1+1x455 (80%)

Rack Romainian Deadlift (pin #1)
3x5x335

Kroc Rows
12x110
15x90

Underhand Pulldowns
3x10x120

Pulldown holds
3x5secx80

Reverse Crunches
4x8

Comments: Pointed the toes out more to 45 degrees and the start position felt better on deadlift.  Pulls moved really fast but as I initiated the pull it looks like my knees started to point in (probably a lack of flexibility).  Speed was really good though.



Day 4 (Friday, 9/7/12)

Bench
5x3x265 (87%)

MG Ram Bench
6x285
7x285

Snatch Grip Deadlift
5x4x345 (61%)

Dips
4x6x+20lb

DB Incline Curls
3x12x20's

EZ bar curls
8x60
8x70
8x80

Side Bridges
2x20 sec.

RKC Plank
2x30 sec.

Comments: Pretty good day benching, but I have to work at getting in the start position on snatch grip deadlifts I hit last week.  Overall a good week of training though.  Hoping less volume on squats will help me recover a bit because I've felt pretty smoked the last 2+ weeks.

Squat: 50 lifts/16 sets (3.1 reps/set) (67.7%) Total Volume: 16,595lb
Bench: 52 lifts/11 sets (4.7 reps/set) (84.0%) Total Volume: 13,320lb
Deadlift: 32 lifts/11 sets (2.9 reps/set) (67.8%) Total Volume: 12,360lb

Days 1 and 2

Days 3 and 4

Week 9 of 29

Day 1 (Sunday, 8/26/12)

Squat
7x2x390 (80%)

NG Pull-ups
6x3x+15lb

Front Squat
4x3x275 (56%)

BB Step-ups
3x5x165

Back Extension
3x12

Reverse Crunches
3x8

Comments: Have to stay a little tighter in the bottom of the squat but generally pretty good work.  Tried front squatting as a second movement to be a bit nicer to my low back.  Seemed to be a good idea.



Day 2 (Tuesday, 8/28/12)

High bar Squat (narrow stance)
4x6x315 (64%)

Bench
3x8x225 (74%)

Flat DB Press
10x90's
8x90's

Pendlay Rows
3x5x205

Kelso Cable Shrugs
4x10x85

Hanging Leg Raises
4x6

Comments: Good session.  I think with all this squat volume my legs are going to learn how to propel me out of the hole faster or something.  Stayed tighter in the bottom on squats in order to not butt wink so much and it worked.  Don't think going supa deep is either necessary or beneficial, and probably detrimental (especially to hip and low back health).  Bench was pretty speedy today after 5x5x245 was grindy on Friday.  Cool.



Day 3 (Wednesday, 8/29/12)

Deadlift
6x1+1x485 (85%)

Rack Romainian Deadlift (#1)
3x5x315

Kroc Rows
12x105
15x90

Pulldowns
4x6x145

Pulldown holds
4x12secx70

Reverse Crunches
4x8

Comments: Pulls were decent, but I have to do a better job of keeping the bar close.  There were some reps where the bar began drifting away right as I was initiating the pull.  Not acceptable.



Day 4 (Friday, 8/31/12)

Bench
5x3x255 (84%)

MG Bench w/Ram
2x7x275 (90%)

Snatch grip Deadlift
4x6x335 (59%)

Dips
4x6x+15lb

DB Incline Curls
3x8x30's

Side Bridges
2x20 sec.

RKC Plank
2x30 sec.

Comments: This was a good session.  Benches moved well which after the hard 5x5x245 last week I wanted to move weights smoother this week.  Really locking my upper back in solidly on snatch grip deadlifts; starting to look pretty decent to me.  I tried doing some lockout work with the 3 board the last couple of weeks and the Ram seemed a lot better.  I've always sucked at boards, particularly after my main work, but I am starting to wonder if this is a weakness that is ever important to address.

Squat: 50 lifts/15 sets (3.3 reps/set) (66.6%) Total Volume: 16,320lb
Bench: 53 lifts/10 sets (5.3 reps/set) (80.9%) Total Volume: 13,075lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (67.5%) Total Volume: 13,860lb

Days 1 and 2
Days 3 and 4

Week 8 of 29

Day 1 (Sunday, 8/19/12)

Squat
6x3x370 (75%)

NG Pull-ups
6x3+10lb

Squat
4x4x345 (70%)

BB Step-ups
2x6x155

Back Extension (45 deg.)
3x12

Reverse Crunches
3x8

Comments: Squats moved pretty well.  Nothing was hard, but not used to this amount of volume.  Damn.



Day 2 (Tuesday, 8/21/12)

High bar Squat (narrow stance)
4x6x300 (60%)

Bench
3x8x215 (70%)

Flat DB Press
5x85's
8x85's

Seated BB Press
3x5x105

Pendlay Rows
4x5x195

Kelso Cable Shrugs
4x10x85

Hanging Leg Raises
4x5

Comments: Low back in the formerly injured area is pretty smoked right now.  Will have to be careful of the volume the last few weeks.



Day 3 (Wednesday, 8/22/12)

Deadlift
2x1+1x455 (80%)
2x1+1x485 (85%)
2x1+1x455 (80%)

Rack Romainian Deadlift (#1)
3x5x295

Kroc Rows
12x100
10x100

Reverse Hyper
3x10

Pulldowns
4x6x140

Pulldown holds
4x10secx70

Reverse Crunches
4x8

Comments: Deadlifts felt pretty good.  Really liking the cluster reps.



Day 4 (Friday, 8/24/12)

Bench
5x5x245 (80%)

3 Board MG Bench
2x3x265 (87%)

Snatch Grip Deadlift
4x6x315 (55%)

Cable Rows
4x12x90

DB Incline Curls
3x8x30's

Side Bridge
2x20 sec.

RKC Plank
2x30 sec.

Comments: Bench was pretty tough today and had little left for the 3 board.


Squat: 58 lifts/14 sets (4.1 reps/set) (68.2%) Total Volume: 19,380lb
Bench: 55 lifts/10 sets (5.5 reps/set) (76.8%) Total Volume: 12,875lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (64.0%) Total Volume: 13,140lb

Week 7 of 29

Day 1 (Sunday, 8/12/12)

Squat
5x5x345 (70%)

BB Step-ups
3x8x135

Pull-ups
6x3

CSR holds
4x12secx70

Back Extension (45 deg.)
4x12

Hip Adduction
3x15x110

Reverse Crunches
4x8

Comments: Good first "Sheiko" session on squat.  Hips definitely aren't used to a wider stance and got really damn tight after this, but they moved well.



Day 2 (Tuesday, 8/14/12)

High Bar Squat (narrow stance)
4x6x285

Bench
3x8x205

Flat DB Press
12x75's
10x75's
8x75's

Seated BB Press
3x8x95

Pendlay Rows
4x6x190

Kelso Cable Shrugs
4x10x80

Hanging Leg Raises
4x5

Comments: Trying to use a slower descent on high bar squats this cycle to hopefully not rely on the bounce quite as much.  Good first light bench day, although the work capacity definitely felt a bit down.



Day 3 (Wednesday, 8/15/12)

Deadlift
4x1+1+1x455 (80%)

Rack Romainian Deadlift (pin 1)
3x5x275

Kroc Rows
15x95
13x95

Reverse Hyper
3x10

Pulldowns
4x6x135

Pulldown holds
4x8secx70

Reverse Crunches
4x8

Comments: I was surprised how much of a butt kicker the cluster reps were on deadlift.  I could have breezed through these otherwise.  Probably a good sign they will be productive.  Also, I'm only going to do Romainian deadlifts from the rack from now on.  They seem much safer at the bottom.



Day 4 (Friday, 8/17/12)

Bench
5x5x235

3 Board CG Bench
4x255
5x255

Snatch Grip Deadlift
4x6x295

Straight bar pushdowns
12x105
12x115
12x125

DB Incline Curls
3x8x30's

Side Bridges
2x20sec.

RKC Plank
2x30 sec.

Cable Seated Rows
3x12x110

Comments: Good session.  Was a bit surprised how crappy I was at 3 board.


Squat: 49 lifts/9 sets (5.4 reps/set) (64.0%) Total Volume: 15,465lb
Bench: 58 lifts/10 sets (5.8 reps/set) (74.0%) Total Volume: 13,090lb
Deadlift: 36 lifts/7sets (5.1 reps/set) (61.1%) Total Volume: 12,540lb


Day 1 and 3

Plan for Week 7-12

General: Going to change my template from two bench days, a squat day, and a deadlift day, to heavy squat, light squat and light bench, heavy deadlift, light deadlift and heavy bench.  Think this will allow me to get in more lower body volume while not affecting my benching.

Squat: I will try and hit some Sheiko like volume on raw squat and try to build a solid base before starting to add wraps in Week 13.  I'm only going to count my "work reps," and "work intensity."

Bench: Thinking of raw benching until week 15, effectively cutting this cycle in half between raw and shirted work.  Will proceed with similar tactics as last cycle as that was quite successful.

Deadlift: Will also try to get some solid volume in and build a solid base in this lift.  I'm going to incorporate all single reps on my competition pull (sumo) as Matt Gary discusses in the video "Deadlift Table" on youtube.  I will also be using his set/rep/intensity recommendations to shape my approach.  The only difference is I will not follow any specific rest period guidelines and instead pull cluster reps similar to the way Eriek Nickson pulls.  So 80% will typically be sets of 3 cluster reps, 85% sets of 2 cluster reps, and 90% and above just singles.

Week 6 of 29

Day 1 (Saturday, 8/4/12)

High bar Squat (narrow stance)
5x345
5x365
5x385

Front Squat
5x265
4x275
5x275

DL Stance Box Squat (2 pads)
3x4x405

Ab Wheel
3x10

Back Extension (45 deg.)
3x12

Hip Adduction
3x15x110

Comments: Was thrilled to go through this high bar cycle without a belt and hit a solid 5x385 at the end.  Hope this carries over to the real thing.  Moved this session up a day so that I could watch my buddy Rob Tretting win raw nationals (242's) and qualify for worlds the next day.  HOORAY!!!  Just missed my target of 3x5x275 on front squat, shirt was really sweaty and the bar was slipping on the 2nd set, but hit 405 on box squats.  First 6 week squat cycle went super.



Day 2 (Tuesday, 8/7/12)

Incline Bench
5x135
5x155
5x175
4x185

DB Floor Press
5x85's
5x95's
6x100's

Pendlay Rows
4x6x185

Side Plank
2x30sec.

Kelso Cable Shrugs
4x12x75

Band Pullaparts
3x20xmicro-mini

Comments: Really wanted 5x185 on incline.  Cut the incline dumbbells because shoulders have been smoked and want a bit more recovery for Friday's session.



Day 3 (Wednesday, 8/8/12)

Conv. Deadlift
5x405
5x435
5x455

Pause Sumo Deadlift (1/3 up)
4x2+1x415

Deadlift
5x1x425

Kroc Rows
17x90
15x90

Reverse Hypers
3x8

Reverse Crunches
4x8


Comments: Really wanted 5x455 on conventional deadlift and it was right on my limit for the day, YES!  Add a successful 6-week deadlift cycle.



Day 4 (Friday, 8/10/12)

Bench
2x225
2x245
2x265
2x285
2x295 (20lb PR)
*close grip 
8x225

Rope Pushdowns
110x15, 9, 11

DB Incline Curls
3x12x25's

Seated Cable Row
4x10x110

Pulldowns
4x6x130

Pulldown hold
4x12secx60

Reverse crunches
4x8

Comments: Ended the cycle with a huge raw bench PR, yes!!!  I've been right on the money this cycle, have to keep the momentum going.  Start lighter next week and ramp my way back up, hopefully to better form.


Day 1 Day 3 Day 4

Week 5 of 29

Day 1 (Sunday, 7/29/12)

High bar Squat (narrow stance)
5x335
5x365
5x375

Front Squat
3x5x260

DL Stance Box Squat (2 pads)
3x4x385

Ab Wheel
4x10

Back Extension (45 deg.)
4x12

Hip Adduction
3x15x110

KB Swings
5x25x44lb

Comments: Squats were reasonably good but completely lost my groove on one of the reps with 365 and basically double bounced in the bottom.  Scared the shit out of me.  Came back and hit 375 solidly. 



Day 2 (Tuesday, 7/31/12)

Incline Bench
3x6x165
11x145

DB Floor Press
8x90's
7x95's

Incline DB Press
9x65's
7x65's

Pendlay Rows
4x6x180

Side Plank
2x30sec.

Kelso Cable Shrugs
4x12x70

Band Pullaparts
3x20xmicro-mini

KB Swings
7x20x44

Comments: Incline bench is going well



Day 3 (Wednesday, 8/1/12)

Conv. Deadlift
5x385
5x415
5x435

Pause Sumo Deadlift (1/3 up)
4x2+1x405

Deadlift
5x1x425

Fat Gripz Kroc Rows
10x60
10x70
8x80
5x80

Reverse Hypers
3x8

Reverse Crunches
3x10

KB Swings
6x25x44

Comments: Conventional top set didn't moved as quick as I thought it would.  Now going back and forth whether to take 445 or 455 next week.  Doing a much better job with my set-up on deadlift.  As I pull my back into position I'm trying to keep my hips up.  I almost feel as though I drive my hips up as my back pulls tight.  Really starting to get burned out on doing kettlebell swings at the end of my workouts and they aren't helping me lean out all that much.  Will have to consider different tactics.



Day 4 (Friday, 8/3/12)

Bench
1x225
1x245
1x255
1x265
1x275
1x285
1x295
8x225

Nosebreakers
5x95
5x115
5x125
5x135

Dips
5xBW
5x+15
5x+25
5x+35
5x+45
5x+50

DB Incline Curls
3x10x25's

Seated Cable Row
4x8x110

Pulldowns
4x6x130

Pulldown hold
4x10secx60

Chest-supported row hold
3x15secx65

Reverse crunches
3x8

KB Swings
5x30x44

Comments: To end up just 10 pounds below my raw bench PR after a bunch of singles was good, and I'm quite sure I could have hit 305 today but wanted to leave some room.

Day 1 Day 3

Week 4 of 29

Day 1 (Sunday, 7/22/12)

High bar Squat (narrow stance)
5x315
5x335
5x355

Front Squat
3x5x245

DL Stance Box Squat (2 pads)
3x5x365

Ab Wheel
4x10

Back Extension (45 deg.)
4x12

Hip Adduction
3x15x110

KB Swings
3x25x44lb

Comments: Really pleased with this squat session.  Was targeting 5x345 today, and 5x385 at the end of the cycle, but 5x335 moved too quick to take 345.



Day 2 (Tuesday, 7/24/12)

Incline Bench
2x8x145
8x155

DB Floor Press
8x80's
8x85's
8x90's

Incline DB Press
10x60's
9x60's

Pendlay Rows
4x6x175

Kelso Cable Shrugs
4x12x65

Band Pullaparts
3x20xmicro-mini

KB Swings
3x30x44

Comments: Going to switch to Incline as my main movement for the next 3 weeks on light bench day.  Improvements in this movement predict raw bench PR's rather well.



Day 3 (Wednesday, 7/25/12)

Conv. Deadlift
5x365
5x395
5x415

Pause Sumo Deadlift (1/3 up)
5x3+1x385

Deadlift
5x1x405

Good Mornings
3x5x185

Reverse Hypers
3x8

Reverse Crunches
4x10

KB Swings
4x25x44

Comments: Great deadlift day, 415 moved really well and was targeting 405 today.  Would love to pull 5x455 in a couple of weeks.



Day 4 (Friday, 7/27/12)

Bench
3x225
3x245
3x265 (ties PR)
3x255

Dips
12xBW
11xBW
11xBW

Nosebreakers
5x95
5x115
5x125
4x135

DB Incline Curls
10x20's
2x10x25's

Seated Cable Row
4x10x120

Pulldowns
8x110
8x120
8x130
8x140

Pulldown hold
3x15secx50

Chest-supported row hold
15secx45
15secx55
15secx60
15secx65

Reverse crunches
4x8

KB Swings
3x30x44

Comments: Tied a PR on bench today pretty easily.  This is not bad for doing minimal raw benching for about 7-8 months after 4 weeks of raw benching.  Really happy with this.


Day 1 Day 3

Week 3 of 29

Day 1 (Sunday, 7/15/12)

High bar Squat (narrow stance)
3x8x315

Front Squat
3x8x225

DL Stance Box Squat (2 pads)
3x6x345

Ab Wheel
4x10

Back Extension (45 deg.)
4x10

Hip Adduction
3x18x100

KB Swings
4x20x35lb

Comments: Was glad to get to 315 on this style of squat pretty smoothly.  I decided to move the box squats up by 50 pounds because I was going way too light on them.  This was about the perfect amount of work at this stage of the 6 week cycle.



Day 2 (Tuesday, 7/17/12)

Bench Press
3x8x205

Incline DB Press
2x15x55's

DB Overhead Press
8x50's
12x40's

Pendlay Rows
3x8x165

Kelso Cable Shrugs
3x12x65

Band Pullaparts
3x15xmicro-mini

Comments: Pretty good high rep bench day.  Getting a little better on Pendlay rows, trying to be a lot more aggressive.



Day 3 (Wednesday, 7/18/12)

Conv. Deadlift
3x8x365

Pause Sumo Deadlift (1/3 up)
5x3+1x365

Deadlift
4x1x385

Good Mornings
3x5x175

Reverse Hypers
3x8

Reverse Crunches
4x8

KB Swings
4x20x35

Comments: This is a pretty decent amount of deadlift volume and I seem to be handling it well.



Day 4 (Friday, 7/20/12)

Bench
4x225
4x245
4x255
4x265 (PR, paused last)

Dips
12xBW
11xBW
9xBW

PJR Pullover
8x30
8x45
8x55
2x8x60

EZ bar curls
10x50
10x60
10x70
10x80

Pulldowns
10x110
10x120
10x130

Pulldown hold
4x5secx60
3x5secx60

Chest-supported row hold
3x15secx45

Reverse crunches
3x8

KB Swings
3x30x35

Comments: After a lot of talk (texting?) with Rob I've decided on all bench sets above 3 reps I will only pause the last rep, and on sets 3 reps or below I will pause each rep.

Day 1
  Day 3 Day 4

Week 2 of 29

Day 1 (Sunday, 7/8/12)

High bar Squat (narrow stance)
3x8x295

Front Squat
3x8x205

DL Stance Box Squat (2 pads)
3x6x295

Ab Wheel
3x10

Hip Adduction
100x18, 15, 11

Back Extension (45 deg.)
3x8

KB Swings
3x20x35lb

Comments: Weights still light on squats and they moved well.  Will do 1 more week of straight weight on squat and deadlift (after this week), then 3 weeks of ramping up to a top weight



Day 2 (Tuesday, 7/10/12)

Bench Press
2x9x195

Incline BB Press
8x145
6x145

DB Overhead Press
12x45's
11x45's

Pendlay Rows
4x8x155

Kelso Cable Shrugs
3x12x65

Band Pullaparts
3x15xmicro-mini

Comments: I am rather crappy at repping out on bench.  And incline was a bit load of crap today; having a lot of trouble doing two barbell pressing movements back-to-back.



Day 3 (Wednesday, 7/11/12)

Conv. Deadlift
3x8x345

Pause Sumo Deadlift (1/3 up)
5x3+1x345

Deadlift
5x1x365

Good Mornings
3x5x165

Reverse Hypers
3x8

Reverse Crunches
3x8

KB Swings
4x20x35

Pulldown Abs
3x12x60

Comments: Everything moved well.



Day 4 (Friday, 7/13/12)

Bench
4x5x235

Dips
12xBW
12xBW

Nosebreakers
8x85
8x95
8x105
8x115

EZ bar curls
12x40
12x60
12x70
8x80

Pulldowns
12x100
12x110
12x120
12x110

Seated Cable Row
4x8x120

Kelso Cable Shrugs
4x8x70

Reverse Abs
3x8

KB Swings
3x30x35

Comments: Decent pressing day.

Week 1 of 29

After a week of not lifting a single thing in the gym, just some core and mobility work, I'm back at it.  I've only taken 1 week completely off from lifting, and that was when I got married.

Day 1 (Sunday, 7/1/12)

High bar Squat (narrow stance)
3x8x275

Front Squat
3x8x185

DL Stance Box Squat (2 pads)
3x6x275

Ab Wheel
3x8

Hip Adduction
3x15x100

Reverse Hyper
3x8

KB Swings
3x20x35lb

Comments: I've only done high bar, narrow stance squats a couple of times and I'm fairly weak at them.  I figure this will be a good movement to emphasize for the first 6 weeks before getting into a normal stance and bar position on squats.  Can also start a little bit lighter and still get some good work in.  Going to try and do some kettlebell swings to improve my conditioning and body composition.



Day 2 (Tuesday, 7/3/12)

Bench Press
3x10x185

Incline BB Press
10x135
7x155

DB Overhead Press
9x45's
14x35's

Pendlay Rows
3x10x145

Kelso Cable Shrugs
3x10x60

Band Pullaparts
3x15xmicro-mini

Comments: I will hit some higher rep work on bench and bench accessory exercises in the next couple of months in hopes of adding some hypertrophy to my pressing muscles.  In order to do this I will be utilizing RTS (Rob Trettin Strength).  If this stuff got him to a 451 raw bench, it ought to get me to a 345 raw bench at just ~30 pounds lighter, haha.



Day 3 (Wednesday, 7/4/12)

Conv. Deadlift
3x8x315

Pause Sumo Deadlift (1/3 up)
5x3+1x315

Deadlift
4x1x315

Good Mornings
3x5x155

Reverse Hypers
3x8

Reverse Crunches
3x8

KB Swings
3x20x35

Comments: In order to focus on strengthening the weak link, my low back, I will hit it with both conventional deadlifts and pause sumo deadlifts.



Day 4 (Friday, 7/6/12)

Bench
5x5x225

Dips
8xBW
8x+25lb
7x+25lb
8xBW

Nosebreakers
2x8x95

Pulldowns
12x100
12x110
12x120
10x120

Kelso Cable Shrugs
3x10x60

EZ bar Curls
12x40
12x60
12x70

Reverse Abs
3x8

Comments: Until I start regularly training in a shirt this will be my "heavy" day.


Day 1 Day 3

Meet and training planning

I will be doing the Wisconsin state meet at the end of January, and then targeting nationals again.

After a much needed week off, I will have 30 weeks to prepare for the state meet.  During this time most of my effort will be put into 6-week blocks.  The main things I will be targeting are strengthening the low back for deadlift, adding some size to my upper body for bench, and 12 weeks of solid raw work on squat before starting to add gear.

The first 6-week block will start off pretty light and with higher reps and be largely linear, particularly on squat and deadlift.  Then I'll likely move into a more Sheiko-styled loading pattern and carry that through the meet.

2012 USAPL Men's Open National Championships, -93kg

Saturday, June 23

Squat: 617, 650x, 666
Bench: 358, 369, 380
Deadlift: 540, 578, 600
Total: 1647.9lb (747.5kg) [8 for 9]
5th place
Weight: 204.6lb (92.8kg)
Wilks: 470



Yay, I had my best meet at my biggest meet to date!!!  Big thanks to my wife, Alex Kang, Eriek Nickson, Josh, and Joe Lewis for their help during the meet.

Squat: My opener was absolutely smoked, something I need to do be doing consistently as it feels as though it sets the tone very well for success for me.  My target was 672 - 683, but when I was called on depth on 650, I decided to go more conservative.  Although 650 moved pretty quickly, I knew if I had to sink it deeper it would almost automatically be slower.  It turned out 666 was a pretty good call, I was able to sink it convincingly deep, earn three white lights, and get a PR squat.

Bench: Things were moving fast, started warming up on bench immediately after getting out of my squat suit.  Rushed to get my shirt on and in position and my last warm-up with 330 felt TERRIBLE.  Barely got it to my chest and then felt absolutely terrible pressing it.  My mind starts racing, how in the hell am I going to get a bench in?  I quickly asked my handler to change my opener, and then heard the announcement that no more changes could be made to openers.  Okay, time to stay calm and figure out what I can do.  I unseated the armpits of my shirt slightly and had Alex pull the neck down a bit.  I was relieved to press my opener, although not quickly, and receive white lights.  Since the opener did not move so quickly I decided to go up 5kg and pressed that slightly easier.  For my 3rd attempt I pulled the collar down slightly again, and this time pressed 380 the smoothest of all attempts.  Will never underestimate the importance of properly positioning the shirt, now it's time to pull 600.

Deadlift: My opener at 540 was smoked, but felt a bit off.  Then 578 felt a touch sticky in the middle but 600 felt like it was there.  I tried to be very aggressive on 600 and dipped too low with my hips and hit a vicious sticking point in the middle.  But I got through the sticking point and pushed my hips through and finished off a great meet!

Can't wait until nationals next year.  Look forward to working hard and gradually improve my positioning in the 93kg class.  Had a ton of fun this weekend, and it was great sharing a platform with some of the best in the sport.  Also, I really enjoyed meeting a lot of people I look up to. 

Week 20 of 20

Day 1 (Sunday, 6/17/12) [205.0lb morning bw, 6 days out]

Deadlift
6x1x385

Pull-throughs
2x10x140
10x160
10x170

Reverse Crunches
3x6

Band Pullaparts
3x10xmicro-mini

Comments: Wanted something to give the hip extensors a little bit of work and pull-throughs worked well.



Day 2 (Tuesday, 6/19/12) [4 days out]

Squat
3x2x315

Reverse Crunches
4x5

Band Pullaparts
3x8xmicro-mini

Comments: I've done minimal raw work the past few weeks and this may have been the quickest 315 has ever moved for me.  Weird!  Maybe it's just because I'm really amped for the meet.



Day 3 (Wednesday, 6/20/12) [3 days out]

Deadlift
5x1x275

MG Bench
3x2x205

CG Bench
2x8x155

Reverse Crunches
3x5

Band Scapular Retraction
2x12xmini

Comments: Can't believe it's almost here!  Leave tomorrow and compete Saturday afternoon.


Day 1 Day 2

Week 19 of 20

Day 1 (Sunday, 6/10/12) [13 days out]

Shirt Bench (44 Katana)
2x265
1x295
1x335
1x355
1x370 (15lb PR)

NG DB Bench
2x20x55's

Suit Deadlift (33 Inzer)
6x1x455

Squat
3x2x315

Ab Wheel
2x15

Back Extension 45 deg.)
2x12

Band Pull-aparts
2x20xmicro-min

Comments: What a relief!!  My massage therapist Gregory Ferger went after my elbow like a ninja yesterday and it held up beautifully today.  Thank goodness!!!  Think I had a technique epiphany the night before this session, realizing that I should listen to Alex Kang and flare my elbows just before the bar gets to my chest so that the bar doesn't drift down toward my stomach in the last couple of inches, worked like a freaking charm!  Was able to get in some good technique work on deadlift, and enough squat work to remember how to squat since I decided to move my next suit squat day to 10 days out so I'm not out of the suit for too long.  Also, I'm only doing 3 days this week before there just isn't enough work to justify 4 days.



Day 2 (Wednesday, 6/13/12) [204.4lb morning bw, 10 days out]

Suit Squat (38 SC)
1x355
*add suit
1x425
1x505
*add wraps
1x565 (last warm-up)

Front Squats
2x8x205

Reverse Crunches
3x6

Comments: I think this will be the way I do things for the foreseeable future.  The weight was light enough that I could absolutely crush it, and I don't have 2+ weeks out of a suit before nationals.



Day 3 (Friday, 6/15/12) [205.0lb morning bw, 8 days out]

Shirt Bench (44 Katana)
2x275
1x305
1x330
1x350 (8lb below opener)

NG Lying DB Press
2x12x50's

Kelso Cable Shrugs
3x8x50

Reverse Curls
20x45
15x55
12x45

Comments: Wanted to regain some positive momentum on bench and definitely did that this week without giving myself too much stress to recover from, as may have happened before! I think 350 was a little too difficult to get down to my chest so will open a little heavier, 358.  Did the reverse curls for the elbow, need to keep massaging it, pushing down on the forearm, trying to elongate it.

Day 1
Day 2 Day 3

Week 18 of 20

Day 1 (Sunday, 6/3/12) [205.0lb morning bw = 93.0kg]

Suit Squat (38 SC)
1x575
3x1x625

Squat Walkout (38 SC, no wraps)
1x655 (3 sec. hold)

Front Squats
2x8x185

Back Extension (45 deg.)
4x10

Ab Wheel
4x8

Comments: This may have even gone slightly better than I could have imagined it.  My squat is right where I want, and now it will be about doing it when it counts. I'll get in the competition suit once more at 10 days out and hit my last warm-up around 3 times.  Upper back felt a little smoked going into today and by the 2nd set it felt scorched.  But the 3rd squat and the walkout I think were smart and if I need to back off a little more than planned on deadlift I'm sure that will work just fine.



Day 2 (Tuesday, 6/5/12) [206.6lb morning bw]

Shirt Bench (44 Katana)
2x275 (no belt)
1x305
1x325
1x350 (up and down, tennis elbow acting up bad)

Comments: Decided to shut it down here.  My elbow has been giving me a little grief and with all the time I've spent in a shirt this cycle it shouldn't be too surprising.  On 350 the pain was bad enough that my right arm (side with the screwy elbow) gave out part way up.  It was a good sign that I was still able to finish the press quite smoothly in spite of this.  Prep was almost going too smoothly, will try to get in for a massage and get this damn thing to calm down.



Day 3 (Wednesday, 6/6/12) [204.8lb morning bw]

Suit Deadlift (33 Inzer)
1x455
1x495
1x530
1x550
1x570

GHR
3x6

Reverse Crunches
3x8

Scapular Band Retractions
2x20xmini

Comments: Had considered pulling multiple singles at 575 when I was planning this cycle, but one single at 570 seemed smarter.  Squats on Sunday smoked me pretty good, and my doubles on deadlift the week before were a lot of work and I don't need to overreach now.  Although 570 wasn't fast, it was solid.



Day 4 (Friday, 6/8/12)

Deadlift
8x1x315

Kelso Cable Shrugs
3x10x60

Pulldown Abs
4x12x60

Band Scapular Retraction
2x15xmini

Reverse Crunches
3x8

Back Extension (45 deg.)
2x12

Comments: Some light technique work on deadlift, mainly to work on bending my knees less ala the Myles Kantor article, "High Hips, Strong Deadlifts" or something like that.




Day 1
Day 2 Day 3