Week 6 of 20

Day 1 (Sunday, 3/11/12)

Squat w/wraps
8x380
7x430
9x380

Front Squats
8x185
2x8x205

Bottom-half Squats
3x8x205

Pull-throughs
3x15x185

Band Hip Abductors
3x15xmini

Back Extension (45 deg.)
3x15

Ab wheel
3x15

Band Scapular Retraction
2x20xmini

Comments: After getting sick I was obsessing a bit over this session, and I was glad it went so well. I got my weight up to 205 now, which is the class I will be competing in for the foreseeable future. Probably could have muscled out another rep at 430, but I lost my tightness a bit on the 7th rep and couldn't seem to regain it so thought it was best to rack.



Day 2 (Tuesday, 3/13/12)

Shirt Bench (44 SK)
5x280 [no touch]
5x315 [no touch]
5x280 [no touch]

CG Bench
3x8x175

Decline Bench
3x8x175

NG DB Bench
3x8x60's

Inverted Rows
3x8

Face Pulls
3x12x90

Band Scapular Retraction
2x20xmini

Comments: First time in the Super Katana and it was a beast. Took a long time to get on, was surprised how tight it was in the arms. Probably didn't get it on as well as would have been ideal for fairly light weights, but did a good job of not letting my chest collapse and keeping a good groove for as far as I could bring the bar down. I was a bit surprised but the reps feel like they will be quite productive in breaking the shirt in.


Day 3 (Wednesday, 3/14/12)

BB Shrugs
3x6x365

Pendlay Rows
3x6x165

Conv. Deadlift
8x360
8x405
8x360

Sumo Deadlift
3x8x275

Romanian Deadlift
3x8x295

Rack Pulls
3x8x315

Reverse Crunches
5x8

Comments: This went surprisingly well. Was thrilled to get a solid set of 8 in at 405 at the finish of this conditioning cycle. And I think my conventional form is starting to improve. I'm doing a better job of getting my chest up and my hips down just a bit. Still plenty of room for improvement.





Day 4 (Friday, 3/16/12)

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

Lat Pulldowns w/underhand grip
3x8x100

Kelso Shrugs
3x10x175

Seated Military DB Press
8x55's
2x8x60'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

Right arm DB Shrugs
20x65
2x20x75

Pulldown Abs
4x15x50

Reverse Crunches
4x8

Comments:Overall quite pleased with this training week and this first cycle in general. Have a down week next week then I start a 5 week cycle that will prepare me for my competition prep.


Day 1


Day 2


Day 3