Day 1 (Sunday, 3/18/12)
Squat w/wraps
3x8x365
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmini
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Right-arm DB Shrug
3x20x60
Band Scapular Retraction
2x20xmini
Comments: Squats moved pretty well today, and everything was pretty easy. I tried to use my Convict Pro's for my first set to give my knees a break, but I switched to the Inzer Gripper's because they are so much easier to self-wrap. They hurt quite a bit for high reps, but they are sooooo good! Last week on conditioning cycle, won't miss the sets of 8 on squat and deadlift!
Day 2 (Tuesday, 3/20/12)
Shirt Bench (44 SK)
3x5x275 (touch 5th rep of 2nd set and last 2 reps of 3rd set)
MG Bench
3x8x175
Decline Bench
3x8x175
NG DB Bench
3x8x65's
Inverted rows
3x8
Face pulls to chin
3x12x90
Comments: Even though I touched a bit too low and my positioning wasn't as good as I am shooting for touching with this light of a weight was a big confidence boost. Especially since it is just my second time in this reasonably tight Super Katana.
Day 3 (Wednesday, 3/14/12)
BB Shrugs
3x6x365
Pendlay Rows
3x6x165
Conv. Deadlift
3x8x340
Sumo Deadlift
3x8x275
Romanian Deadlift
3x8x295
Rack Pulls
3x8x315
Reverse Crunches
5x8
Band Scapular Retractions
4x20xmini
Comments: I think my conventional form is starting to shape up. I think this conditioning cycle has added some size to my upper back and I hope it translates to bigger competition pulls. I'm optimistic.
Day 4 (Friday, 3/23/12)
Pull-ups (1 min. rest, alternate grips)
8x4
Lat Pulldowns w/underhand grip
3x8x110
Kelso Shrugs
10x175
10x215
2x10x255
Seated Military DB Press
2x8x60's
7x55'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
4x15x50
Band Scapular Retraction
3x20xmini
Reverse Crunches
3x8
Day 1
Day 2
Day 3
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