Week 13 of 20

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