Day 1 (Sunday, 4/29/12)
Suit Squat (40 SC)
3x8x460
Front Squats
3x6x225
Bottom-half Squats
3x6x225
Back Extension (45 deg.)
3x12
Ab Wheel
3x12
Pull-throughs
3x15x165
Band Hip Abductors
3x15xmm
Hip Adduction
2x20x110
Comments: The first set of 8 was a real gut check, but the next two went reasonably smoothly. Very excited to be starting my competition block for the biggest competition I have competed in by far.
Day 2 (Tuesday, 5/1/12)
Shirt Bench (42 Fury)
8x260
6x260
8x260
Shirt 4 Board (42 Fury)
6x275
6x285
6x295
Incline Bench
3x8x135
NG DB Press
3x8x70's
A. Inverted Rows
3x8
B. Band Pull-aparts
3x15xmini
Comments: Bunch of volume in the shirt today. Really need to be more aggressive in the lowering phase on shirt bench. Wasting a ton of energy bringing the bar down.
Day 3 (Wednesday, 5/2/12)
BB Shrugs
3x8x365
Pendlay Row (underhand close grip)
3x6x175
Suit Deadlift (33 Inzer)
3x8x425
Conv. Deadlift
3x6x315
Rack Pulls (slightly above knees, pin 4)
3x6x385
A. GHR
3x8
B. Reverse Hyper
3x12x40
Reverse Crunches
3x8
Comments: Tried a new suit before my competition suit today and could not get down to the bar in anywhere near a good position. The suit was so tight in the legs I couldn't sit back whatsoever, it wasn't the straps, those were actually too loose. Pulls were good today but I have to roll my chest up a little more aggressively before initiating the pull.
Day 4 (Friday, 5/4/12)
CG Bench w/Titan Ram
6x245
6x265
6x275
6x285
Kelso Shrugs
3x10x185
Pull-ups (60 sec. rest)
6x3
Lat Pulldowns w/underhand grip
3x8x110
Face Pulls
3x15x100
Plate Raises
3x12x35
A. Reverse Curls
3x8x65
B. DB Extensions
3x8x40's
A. DB Curls
3x8x40's
B. Tricep Rope Pushdowns
3x8x125
Pulldown abs
3x12x50
Reverse Crunches
3x8
Day 1
Day 2
Day 3
Sunday, April 29, 2012
Tuesday, April 24, 2012
Week 12 of 20
Day 1 (Sunday, 4/22/12)
Squat
3x5x365
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmm
Hip Adduction
3x15x110
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: A bit of a deload, not too interesting.
Day 2 (Tuesday, 4/24/12)
Bench (mfor)
5x225
5x245 (10lb PR)
5x225
MG Bench
3x8x185
NG DB Bench
3x8x65's
Inverted Rows
3x8
Face pulls to chin
3x12x90
Comments: Did a bit of a deload by doing less accessory. Glad I was able to hit 245 for 5 reps especially with a wider grip than I am strongest with raw. Also, when I pause my benches I'm not particularly good at repping. My guess is I am probably in the neighborhood of 315 on my raw bench right now.
Day 3 (Wednesday, 4/25/12)
Deadlift
5x445
5x495 (30lb PR)
5x445
Conv. Deadlift
3x8x295
Rack Pulls (below knee)
3x8x345
A. GHR
3x6
B. Reverse Hyper
3x10x30
Reverse Crunches
4x8
Comments: Was thrilled to hit a 30 pound PR on deadlift, and pull a 32 pound estimated max PR on raw deadlift. Was going back and forth between taking it easy today in anticipation of my competition cycle but I decided to put the hammer down a bit since I recover pretty fast from deadlift anyway.
Day 4 (Friday, 4/27/12)
DB Incline Press
3x8x65's
NG Pull-ups
8x+10lb
5x+10lb
3x+10lb
Lat Pulldowns w/underhand grip
3x8x110
Kelso Shrugs
3x10x175
Band Pull-aparts
3x15xmini
A. Reverse BB Curls
3x8x70
B. JM Press
3x8x115
A. DB Curls
3x8x35's
B. Rope Triceps Extension
3x8x120
Reverse Crunches
3x8
Day 1
Day 2 Day 3
Squat
3x5x365
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmm
Hip Adduction
3x15x110
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: A bit of a deload, not too interesting.
Day 2 (Tuesday, 4/24/12)
Bench (mfor)
5x225
5x245 (10lb PR)
5x225
MG Bench
3x8x185
NG DB Bench
3x8x65's
Inverted Rows
3x8
Face pulls to chin
3x12x90
Comments: Did a bit of a deload by doing less accessory. Glad I was able to hit 245 for 5 reps especially with a wider grip than I am strongest with raw. Also, when I pause my benches I'm not particularly good at repping. My guess is I am probably in the neighborhood of 315 on my raw bench right now.
Day 3 (Wednesday, 4/25/12)
Deadlift
5x445
5x495 (30lb PR)
5x445
Conv. Deadlift
3x8x295
Rack Pulls (below knee)
3x8x345
A. GHR
3x6
B. Reverse Hyper
3x10x30
Reverse Crunches
4x8
Comments: Was thrilled to hit a 30 pound PR on deadlift, and pull a 32 pound estimated max PR on raw deadlift. Was going back and forth between taking it easy today in anticipation of my competition cycle but I decided to put the hammer down a bit since I recover pretty fast from deadlift anyway.
Day 4 (Friday, 4/27/12)
DB Incline Press
3x8x65's
NG Pull-ups
8x+10lb
5x+10lb
3x+10lb
Lat Pulldowns w/underhand grip
3x8x110
Kelso Shrugs
3x10x175
Band Pull-aparts
3x15xmini
A. Reverse BB Curls
3x8x70
B. JM Press
3x8x115
A. DB Curls
3x8x35's
B. Rope Triceps Extension
3x8x120
Reverse Crunches
3x8
Day 1
Day 2 Day 3
Sunday, April 15, 2012
Week 11 of 20
Day 1 (Sunday, 4/15/12)
Suit Squat (40 SC)
1x365
1x405
*add suit
1x455
3x5x495
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmm
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: Much easier than 2 weeks ago, wow! Was pretty happy with the form as well. Left hip is tight as can be, having a very difficult time getting it to calm down.
Day 2 (Tuesday, 4/17/12)
Shirt Bench (44 SK)
5x20
4x290
2x315 (touch)
1x335 (touch)
MG Bench
3x8x185
Decline Bench
3x8x185
4 Board Bench
8x205
7x215 (missed 8th)
8x205
Inverted Row
3x8
Face Pulls to chin
3x12x90
Band Scapular Retraction
3x20xmini
Comments: The shirt is locking up really bad about 1-2 inches off my chest and I'm confident a big part of that is I am not getting it properly seated in my armpits. Have to work on getting this right.
Day 3 (Wednesday, 4/18/12)
BB Shrugs
3x6x385
Pendlay Rows
3x6x185
Suit Deadlift (33 Inzer Max DL)
3x5x475
Conv. Deadlift
3x8x295
Rack Pulls (below knee)
3x8x345
GHR
3x10
Comments: The deadlifts were really solid, but I have to focus more on using my thumb to secure my grip. Ran out of time, had to get home to study for an exam so I skipped reverse hypers.
Day 4 (Friday, 4/20/12)
DB Incline Press
3x8x65's
Pullups (60 sec. rest)
8x4
Lat Pulldowns w/underhand grip
3x8x110
BB Seated Military Press
3x8x105
Kelso Shrugs
3x10x175
A. Plate Raises
3x12x30
B. Band Pullaparts
3x12xmini
A. Reverse BB Curls
3x8x70
B. JM Press
2x8x125
8x115
A. DB Curls
3x8x35's
B. Rope Triceps Extension
3x8x115
Pulldown abs
3x15x50
Reverse Crunches
4x8
Day 1
Day 2 Day 3
Suit Squat (40 SC)
1x365
1x405
*add suit
1x455
3x5x495
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmm
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: Much easier than 2 weeks ago, wow! Was pretty happy with the form as well. Left hip is tight as can be, having a very difficult time getting it to calm down.
Day 2 (Tuesday, 4/17/12)
Shirt Bench (44 SK)
5x20
4x290
2x315 (touch)
1x335 (touch)
MG Bench
3x8x185
Decline Bench
3x8x185
4 Board Bench
8x205
7x215 (missed 8th)
8x205
Inverted Row
3x8
Face Pulls to chin
3x12x90
Band Scapular Retraction
3x20xmini
Comments: The shirt is locking up really bad about 1-2 inches off my chest and I'm confident a big part of that is I am not getting it properly seated in my armpits. Have to work on getting this right.
Day 3 (Wednesday, 4/18/12)
BB Shrugs
3x6x385
Pendlay Rows
3x6x185
Suit Deadlift (33 Inzer Max DL)
3x5x475
Conv. Deadlift
3x8x295
Rack Pulls (below knee)
3x8x345
GHR
3x10
Comments: The deadlifts were really solid, but I have to focus more on using my thumb to secure my grip. Ran out of time, had to get home to study for an exam so I skipped reverse hypers.
Day 4 (Friday, 4/20/12)
DB Incline Press
3x8x65's
Pullups (60 sec. rest)
8x4
Lat Pulldowns w/underhand grip
3x8x110
BB Seated Military Press
3x8x105
Kelso Shrugs
3x10x175
A. Plate Raises
3x12x30
B. Band Pullaparts
3x12xmini
A. Reverse BB Curls
3x8x70
B. JM Press
2x8x125
8x115
A. DB Curls
3x8x35's
B. Rope Triceps Extension
3x8x115
Pulldown abs
3x15x50
Reverse Crunches
4x8
Day 1
Day 2 Day 3
Sunday, April 8, 2012
Week 10 of 20
Day 1 (Sunday, 4/8/12)
Squat
5x370
5x395
5x370
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: Pretty decent pop out of the bottom on these. It is amazing how much more pleasant raw sets of 5 are than full geared sets of 5, hmmmmm.
Day 2 (Tuesday, 4/10/12)
Bench (mfor)
5x210
5x225
5x210
MG Bench
3x8x185
Decline Bench
3x8x185
4 Board Bench
8x205
8x225
8x225
Inverted Rows
3x8
Band Face pulls to chin
3x12xlight
Reverse Crunches
3x10
Comments: Today went pretty well. I can definitely tell that my pressing work capacity is improving pretty dramatically.
Day 3 (Wednesday, 4/11/12)
BB Shrugs
3x6x385
Pendlay Rows
3x6x185
Deadlift
5x425
5x460
5x425
Conv. Deadlift
3x8x295
Rack Pulls
3x8x345
A. GHR
3x8
B. Reverse Hyper
3x15x30
Comments: Deadlifts moved pretty well. As the set goes on my torso gets a touch more bent over so I have to focus on rolling the chest up for each rep a bit more. Especially on heavier sets.
Day 4 (Friday, 4/13/12)
NG Pullups (60 sec. rest)
8x+10lb
5x+10lb
4x+10lb
Lat Pulldowns w/underhand grip
3x8x110
DB Incline Press
3x8x65's
BB Seated Military Press
3x8x105
Kelso Shrugs
3x10x175
A. Plate Raises
3x12x30
B. Band Pullaparts
3x12xmini
A. Reverse BB Curls
3x8x70
B. JM Press
3x8x115
A. DB Curls
3x8x35's
B. Rope Triceps Extension
3x8x110
Pulldown abs
3x15x50
Day 1
Day 2
Day 3
Squat
5x370
5x395
5x370
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: Pretty decent pop out of the bottom on these. It is amazing how much more pleasant raw sets of 5 are than full geared sets of 5, hmmmmm.
Day 2 (Tuesday, 4/10/12)
Bench (mfor)
5x210
5x225
5x210
MG Bench
3x8x185
Decline Bench
3x8x185
4 Board Bench
8x205
8x225
8x225
Inverted Rows
3x8
Band Face pulls to chin
3x12xlight
Reverse Crunches
3x10
Comments: Today went pretty well. I can definitely tell that my pressing work capacity is improving pretty dramatically.
Day 3 (Wednesday, 4/11/12)
BB Shrugs
3x6x385
Pendlay Rows
3x6x185
Deadlift
5x425
5x460
5x425
Conv. Deadlift
3x8x295
Rack Pulls
3x8x345
A. GHR
3x8
B. Reverse Hyper
3x15x30
Comments: Deadlifts moved pretty well. As the set goes on my torso gets a touch more bent over so I have to focus on rolling the chest up for each rep a bit more. Especially on heavier sets.
Day 4 (Friday, 4/13/12)
NG Pullups (60 sec. rest)
8x+10lb
5x+10lb
4x+10lb
Lat Pulldowns w/underhand grip
3x8x110
DB Incline Press
3x8x65's
BB Seated Military Press
3x8x105
Kelso Shrugs
3x10x175
A. Plate Raises
3x12x30
B. Band Pullaparts
3x12xmini
A. Reverse BB Curls
3x8x70
B. JM Press
3x8x115
A. DB Curls
3x8x35's
B. Rope Triceps Extension
3x8x110
Pulldown abs
3x15x50
Day 1
Day 2
Day 3
Sunday, April 1, 2012
Week 9 of 20
Day 1 (Sunday, 4/1/12)
Suit Squat (40SC)
3x365
2x405
*add suit
1x455
3x5x495
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmm
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: Squatting in a suit for sets of 5 was even more brutal than I had imagined. If I hadn't taken a Zantac beforehand I'm almost certain they would have been puke squats. I'm starting to think this suit, which was once a competition suit, is just too loose. I don't think it is giving me adequate spring out of the bottom anymore.
Day 2 (Tuesday, 4/3/12)
Shirt Bench (44 SK)
3x225
*add shirt
3x5x265 (no touch, but close)
MG Bench
3x8x185
Decline Bench
3x8x185
3 Board Bench
8x205
8x215
7x215 (missed 8th)
Inverted Rows
3x8
Face pulls to chin
3x12x90
Band Scapular Retractions
3x20xmini
Comments: Got reasonably close to touching on bench with a very light weight. I don't think I was able to get the shirt seated completely. I weighed 205.4 this morning, so I was probably over my competition weight when benching and this shirt will probably stretch a little before I compete. My left hand was asleep for every set which was a unique challenge.
Day 3 (Wednesday, 3/28/12)
BB Shrugs
3x6x385
Pendlay Rows
3x6x185
Suit Deadlift (33 Inzer)
5x405
*add suit
3x5x445
Conv. Deadlift
3x8x295
Rack Pulls
3x8x345
A. GHR
3x8
B. Reverse Hyper
3x12x50
Comments: Absolutely crushed the deadlifts. Interesting how ridiculously easy 3x5@75% was on deadlift, and how much of an ass kicker it was on suited squat.
Day 4 (Friday, 4/6/12)
DB Incline Press
3x8x65's
Pull-ups (1 min. rest, alternate grips)
8x4
Lat Pulldowns w/underhand grip
3x8x110
BB Seated Military Press
3x8x105
Kelso Shrugs
3x10x175
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
A. Reverse BB Curls
3x8x70
B. JM Press
3x8x115
A. DB Curls
3x8x35's
B. Rope Triceps Extension
3x8x100
Pulldown Abs
3x15x50
Band Scapular Retraction
2x20xmini
Reverse Crunches
3x6
Day 1
Day 2
Day 3
Suit Squat (40SC)
3x365
2x405
*add suit
1x455
3x5x495
Front Squats
3x8x205
Bottom-half Squats
3x8x205
Pull-throughs
3x15x185
Band Hip Abductors
3x15xmm
Back Extension (45 deg.)
3x15
Ab wheel
3x15
Comments: Squatting in a suit for sets of 5 was even more brutal than I had imagined. If I hadn't taken a Zantac beforehand I'm almost certain they would have been puke squats. I'm starting to think this suit, which was once a competition suit, is just too loose. I don't think it is giving me adequate spring out of the bottom anymore.
Day 2 (Tuesday, 4/3/12)
Shirt Bench (44 SK)
3x225
*add shirt
3x5x265 (no touch, but close)
MG Bench
3x8x185
Decline Bench
3x8x185
3 Board Bench
8x205
8x215
7x215 (missed 8th)
Inverted Rows
3x8
Face pulls to chin
3x12x90
Band Scapular Retractions
3x20xmini
Comments: Got reasonably close to touching on bench with a very light weight. I don't think I was able to get the shirt seated completely. I weighed 205.4 this morning, so I was probably over my competition weight when benching and this shirt will probably stretch a little before I compete. My left hand was asleep for every set which was a unique challenge.
Day 3 (Wednesday, 3/28/12)
BB Shrugs
3x6x385
Pendlay Rows
3x6x185
Suit Deadlift (33 Inzer)
5x405
*add suit
3x5x445
Conv. Deadlift
3x8x295
Rack Pulls
3x8x345
A. GHR
3x8
B. Reverse Hyper
3x12x50
Comments: Absolutely crushed the deadlifts. Interesting how ridiculously easy 3x5@75% was on deadlift, and how much of an ass kicker it was on suited squat.
Day 4 (Friday, 4/6/12)
DB Incline Press
3x8x65's
Pull-ups (1 min. rest, alternate grips)
8x4
Lat Pulldowns w/underhand grip
3x8x110
BB Seated Military Press
3x8x105
Kelso Shrugs
3x10x175
A. Plate Raises
3x12x30
B. Band Pull-aparts
3x12xmini
A. Reverse BB Curls
3x8x70
B. JM Press
3x8x115
A. DB Curls
3x8x35's
B. Rope Triceps Extension
3x8x100
Pulldown Abs
3x15x50
Band Scapular Retraction
2x20xmini
Reverse Crunches
3x6
Day 1
Day 2
Day 3
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