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