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