Week 5 of 20

Day 1 (Sunday, 3/4/12)

Squat w/wraps
3x8x365

Front Squats
3x8x185

Bottom-half Squats
3x8x205

Pull-throughs
3x15x165

Band Hip Abductors
3x15xmini

Sumo Deadlift
3x5x225

Back Extension (45 deg.)
3x15

Ab wheel
3x15

Comments: This was really rough as I still felt pretty awful. Confident though in the next couple of days I'll start feeling quite a bit better.



Day 2 (Tuesday, 3/6/12)

Shirt Bench (42 F6)
2x5x270
4x270 (missed 5th due to trying to reset scapulae)
3x270 (to end on a good set)

CG Bench
3x8x175

Decline Bench
3x8x165

NG DB Bench
3x8x60's

Inverted Rows
3x8

Face Pulls
3x12x90

Comments: Really wanted to properly reset my scapulae after each rep on my 3rd set of shirt bench and it was so hard to do in a very tight shirt.  My coach is going to have me switch to my new 44 Super Katana A/S next week.


Day 3 (Wednesday, 3/7/12)

BB Shrugs
3x6x405

Pendlay Rows
3x6x165

Conv. Deadlift
8x340
8x375
8x340

Sumo Deadlift
3x8x275

Romanian Deadlift
3x8x295

Rack Pulls
3x8x315

Reverse Crunches
5x8

Band Scapular Retractions
3x20xmini

Comments: Before I got sick I had decided to move the deadlift numbers up because I thought the program was too easy.  When my warm-up sets felt good I decided to go through with the more aggressive plan and make up the peak week I had missed last week.  This was a tougher than I thought it would be.  Will be interesting to see how doing back-to-back peak weeks will work out next week.




Day 4 (Friday, 3/9/12)

Pull-ups (1 min. rest, alternate grips)
8x4

Lat Pulldowns w/underhand grip
3x8x100

Kelso Shrugs
3x10x175

Seated Military DB Press
3x8x55's

A. Plate Raises
3x12x30

B. Band Pull-aparts
3x12xmini

Seated Lateral Raises
8x15's
3x8x20's

A. Reverse BB Curls
3x8x65

B. BB Skullcrushers
3x8x85

A. DB Curls
3x8x30's

B. DB Extensions
3x8x40's

Pulldown Abs
3x15x50

Day 1


Day 2


Day 3