Week 8 of 20

Day 1 (Sunday, 3/25/12)

Squat
3x5x345

Front Squats
3x8x205

Bottom-half Squats
3x8x205

Pull-throughs
3x15x185

Band Hip Abductors
3x15xmm

Back Extension (45 deg.)
3x15

Ab wheel
3x15

Band Scapular Retraction
2x20xmini

Comments: Not a ton of pop on my first raw squat day in awhile, but I can tell that I can build this pretty well in the next couple of weeks. Starting a 5 week block that will transition me into my competition block. Will be doing raw and equipped work.



Day 2 (Tuesday, 3/27/12)

Bench (mfor)
3x5x195

MG Bench
3x8x185

Decline Bench
3x8x185

2 Board Bench
8x205
7x205 (missed 8th)
6x195

Inverted Rows
3x8

Face pulls to chin
3x12x90

Comments: Doing 2 board bench after 3 pressing exercises is not exactly a huge confidence booster.  But my work capacity on bench is improvig quite a bit and hopefully this will all pay off.



Day 3 (Wednesday, 3/28/12)

BB Shrugs
3x6x385

Pendlay Rows
3x6x185

Deadlift
3x5x390

Conv. Deadlift
3x8x295

Rack Pulls
3x8x345

A. GHR
3x6

B. Reverse Hyper
3x12x50

Reverse Crunches
5x8

Band Scapular Retractions
3x20xmini

Comments: I was a bit nervous that pulling 5's at 70% on sumo would be slow after only doing them as a light accessory exercise for the last couple of months.  As a result of this thinking, I really fired myself up for the first set and was fairly surprised at how fast and easy they were.  I'm starting to think there might be something to this whole do conventional to make sumo stronger thing.  And it took about 6 weeks but my conventional technique started to feel pretty good.  Other than that, I hadn't done reverse hypers in over 6 months, and found that if I don't let my legs work too far through on the eccentric it doesn't seem to bother me.  And I'm weak as shit at it so I am hopeful it will benefit me.



Day 4 (Friday, 3/30/12)

NG Pullups (60 sec. rest)
7x+10lb  
6x+10lb
4x+10lb

Lat Pulldowns w/underhand grip
3x8x110

Kelso Shrugs
3x10x175

BB Seated Military Press
3x8x105

A. Plate Raises
3x12x30

B. Band Pullaparts
3x12xmini

Seated Lateral Raises
8x15's
3x8x20's

A. Reverse BB Curls
3x8x70

B. JM Press
3x8x105

A. DB Curls
3x8x35's

B. Straight Bar Pushdowns (on lat pulldown)
3x8x80

Pulldown abs
3x15x50

Band Scapular Retractions
2x20xmini

Reverse Crunches
2x6

Comments: Tried seated barbell military presses for the first time today (didn't use a back support) and I liked them quite a bit.  If they are good enough for Brady Stewart they will certainly do the trick for me.  Shoulders were stupid pumped today, could barely get my water bottle to my mouth.  Weird!  Other than that, abs were smoked so I cut a couple of sets to make sure I recover for my fun-filled suit squats on Sunday.





Day 1


Day 2


Day 3