Week 30 of 32

Day 1 (Wednesday, 1/11/12) [199.0lb]

Bench
3x2x195

Suit Deadlift (33 Inzer Max DL)
3x5x135
2x3x225
2x2x315
1x405
*add suit
1x445
1x485
1x525
1x545
1x565 (3lb PR)

Seated Cable Row
8x130
8x150
8x160
8x170

Ab Wheel
4x6

Band Scapular Retractions
5x10xmm

Band External Rotation
3x10xmicro

Comments: Deadlift feels strong.  On my last set with 565 I didn't squeeze hard with my thumbs and the bar slipped into my fingertips right as I broke the bar off the ground.  Regardless, I was able to still pull the weight smoothly, and I think this is a good sign that I am prepared to pull a big PR.




Day 2 (Friday, 1/13/12) [198.8lb]

Shirt Bench (44 Katana)
1x225
1x255
*add shirt
1x295
1x315
1x335
1x345
1x355 (ties PR)

Fat Gripz Rack Pulls
1x175
1x195
1x215
1x225

Hanging Leg Raises
5x4

Bogart Pulldowns
5x10x120

Band Scapular Retractions
6x10xmm

RKC Planks
4x20sec.

Comments: This was the best bench session I've had in awhile and it couldn't have come at a better time.   The last two shirt sessions had been fairly crappy, so this gives me a good amount of confidence going into the meet.




Day 3 (Sunday, 1/15/12) [197.6lb]

Suit Squat (38 SC)
2x8xbar
2x5x135
2x3x225
1x315
1x385
*add suit
1x455
*add knee wraps
1x510
1x560
1x610 (planned opener)

Bench w/Titan Ram (POR)
3x225
3x255
3x275
3x295
3x305 (10lb PR)

NG Pullups
3xBW
3x+25lb
3x+35lb
3x+45lb
3x+55lb

Pendlay Row
5x135
5x155
5x165
5x175

Pallof Pres
4x5x60 (5 sec. hold)

Band Scapular Retraction
6x12xmm

Comments: I thought my squat opener today would be very smooth and without any drama.  Instead, I squatted it probably a little too deep and it was quite a bit harder than it should have been.  Putting 650 on my back 2 weeks ago, and 640 on my back last week (just a walk-out) may have meant I was a bit smoked today, not sure.  Perhaps I took the weight for granted a bit too much.  At any rate, I know I can put together 3 good squats at the meet.

Bench felt very good today, and I have successfully recovered from being a bit overreached.  Now it is time to start tapering everything and feel great on meet day.

http://www.youtube.com/watch?v=X6UVnp48T3c



http://www.youtube.com/watch?v=4Sivtt_u2tM



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