Week 29 of 32

Day 1 (Wednesday, 1/4/12) [morning weight: 198.0lb]

Suit Deadlift (33 Inzer Max DL)
8x135
5x225
3x275
2x315
2x365
1x405
1x445
*add suit
1x475
5x1x505

Shirt Bench (44 Katana/42 F6)
1x225
1x255
*add 44 Katana
1x285 (touched!!!)
1x315
0x335 (arced too much, just missed at lockout)
1x335
*switch to 42 F6
1x315
2x1x325
1x335

Seated Cable Row
3x8x160

Band Scapular Retraction
5x12xmm

Band External Rotation
3x12xmicro

Comments: Deadlifts were nice and easy today.  Just some more technique work to get everything dialed in.  The main thing at this point is to make sure my knees stay relatively stationary as I roll the chest up right before the pull is initiated.  My last shirt bench session was 5 days ago and it was clear I was not fully recovered from it.  I will be going with the Katana for the meet, I think it gives me the best balance of support and a naturally good bar path.  This was the first time I've had the Katana on properly, and lone behold I could touch 40 more pounds than I thought was possible.  I was recently taught for an opener the arm should be about 4 inches above the elbow and the shoulder seam should be pulled back to the rear delt.  Then as more support is needed the arm of the shirt should be moved down toward the elbow, and the shoulder seam toward the lateral delt.  Also, on the Katana the arm seam should be right at the biceps tendon.  I need to continue learning more about the equipment in order to get the kind of poundage I should out of it.



Day 2 (Friday, 1/6/12)

Fat Gripz Rack Pulls
3x135
3x165
3x185
3x205
3x215
5x195

DB Bench
3x10x50

Shrugs
8x185
8x235
3x8x285

Hanging Leg Raises
5x6

Bogart Pulldowns
5x10x115

Band Scapular Retractions
5x12xmm

Band External Rotation
5x12micro

RKC Planks
8x20 sec.

Comments: The right lower back is bothering me some.  I thought some extra core stabilization work would do the trick but it doesn't seem to be the complete answer, at least not yet.  Although, the last few weeks have been quite a bit more stressful on the low back than anything else leading up to it.




Day 3 (Sunday, 1/8/12) [199.0lb]

Suit Squat (40SC straps down)
2x8xbar
2x5x135
2x3x225
3x275
2x315
1x365
1x405
*add suit/wraps
1x445
2x475
2x505
2x525

Suit Squat Walkout (straps up/wraps)
1x585
1x645

Titan Ram Bench
3x195
*add Ram
3x225
3x255
3x275

Band Tricep Pushdowns
3x20xmini

NG Pullups
3xBW
3x+25lb
3x+35lb
3x+45lb

Pendlay Row
5x135
5x155
5x165

1-leg RDL
5x45
4x5x60

Pallof Press
5x5x60 (5 sec. hold)

Band Scapular Retraction
5x12xmm

Side Plank
4x20sec.

Comments: Wanted to get a medium day in the squat suit today in order to make sure there is enough fatigue going into the taper.  This was productive as I got some weight on my back and then was able to walk out 645 much cleaner than I walked out 650 last week.  Look forward to smashing my opener next week.

Can definitely tell my bench is overreached, hopefully it will be doing a fair amount better in 5 days for my next shirt session.

http://www.youtube.com/watch?v=cfuzry6l-Dk




http://www.youtube.com/watch?v=vMA2UBS4pmM



http://www.youtube.com/watch?v=zmDcFSbPQi4