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