Day 1 (Sunday, 5/27/12) [206.0 lb morning bw]
Suit Squat (38 SC)
1x555
2x2x595
Front Squats
3x5x225
Back Extension (45 deg.)
3x12
Ab Wheel
3x12
Hip Adduction
3x20x95
Comments: Groove wasn't perfect on squats (felt a touch overreached) but they MOVED. The suit is fitting extremely tight, probably perfect. Hips have never been so tight I needed someone help me pull them over the hips. Awesome!
Day 2 (Tuesday, 5/29/12) [205.8 lb morning bw]
Shirt Bench (44 Katana)
3x295
3x315
3x325@8
2 Board Shirt Bench (44 Katana)
3x345@9
CG Bench
2x12x155
A. Inverted Rows
3x8
B. Band Pull-aparts
3x15xmini
Back Extension (45 deg.)
2x12
Comments: Even though the shirt is in my neck I am having a helluva time getting the bar down on my first rep. With the shirt just above my elbows it is murdering my elbows when pressing for reps. After I got the shirt off I was way too shaky to tape Jimmy's bench. The light CG Bench helped flush everything out and brought some feeling back to my arms. Overall a good session.
Day 3 (Wednesday, 5/30/12) [204.8 lb morning bw]
Suit Deadlift (33 Inzer)
1x495
3x2x550
Rack Pulls (pin 4)
3x6x385
Trap Bar Shrugs
3x8x315
GHR
3x8
Reverse Crunches
3x8
Band Scapular Retractions
2x20xmini
Comments: A bit of an odd workout. My second rep on each double moved considerably faster. This makes me think all the rep work I've done was not so efficient. Who cares if I can move 500 like 75% if I can't break 600 off the ground!? I am probably a bit overreached at the moment, and that could be part of it; regardless, I will be doing more singles in a suit in the future. Now I have to figure out how much to back off to peak as well as I can.
Day 4 (Friday, 6/1/12)
MG Bench (1 finger inside POR)
6x3x235@8
Pendlay Rows
3x6x165
Kelso Cable Shrugs
3x10x50
Bogart Pulldowns
12x110
12x120
10x120
EZ Bar Curls
5x8x90
Pulldown Abs
4x12x50
Day 1
Day 2
Day 3
Sunday, May 27, 2012
Week 16 of 20
Day 1 (Sunday, 5/20/12) [204.4lb morning bw]
Suit Squat (38c SC)
3x3x565
Front Squats
3x6x245
Back Extension (45 deg.)
3x12
Ab Wheel
3x12
Hip Adduction
3x25x90
Comments: Squats were pretty good. My first 2 sets I had some trouble adjusting to a ridiculously tight suit, but the third one was quite good.
Day 2 (Tuesday, 5/22/12)
Shirt Bench (44 Katana)
1x325
1x335
1x345@8
2 Board Shirt Bench (44 Katana)
2x345@9
A. Inverted Rows
3x8
B. Band Pull-aparts
3x15xmini
Back Extension (45 deg.)
2x10
Comments: This has to be the best I've benched in a shirt and it was fresh off a consultation with Brady Stewart, check him out at ironauthority.com. The most important change was positioning the shirt barely above the elbows, and letting the shirt ride really high in the neck until there is enough weight on the bar to pull the collar down. I also did not completely seat the armpits of the shirt. What I got in return was a shirt position that had a ton more support than it did when I was pulling the sleeves up and seating the armpits completely and pulling the collar down. I can't wait until I get enough weight on the bar to pull the collar down!
Day 3 (Wednesday, 5/23/12)
BB Shrugs
3x8x365
Pendlay Row w/underhand close grip
3x6x185
Suit Deadlift (33c Inzer)
3x3x525
Rack Pulls (pin 4)
3x6x385
GHR
3x8
Reverse Crunches
3x8
Scapular Band Retractions
2x20xmini
Comments: With getting my comp. suit back on I wasn't getting my chest up enough and my knees were too far forward. Even so the pulls moved pretty smoothly so I am confident with some small changes I am still in good shape.
Day 4 (Friday, 5/25/12)
CG Bench
4x205
4x225
4x235
4x245@8.5
Kelso Shrugs
3x10x185
Pull-ups
5x4
Bogart Pulldowns
8x130
7x130
8x120
Kroc Rows
17x85
A. EZ Bar Curls
3x8x90
B. Seated Overhead DB Extension
3x8x35's
Pulldown Abs
3x12x50
Reverse Crunches
3x8
Day 1 Day 2 Day 3
Suit Squat (38c SC)
3x3x565
Front Squats
3x6x245
Back Extension (45 deg.)
3x12
Ab Wheel
3x12
Hip Adduction
3x25x90
Comments: Squats were pretty good. My first 2 sets I had some trouble adjusting to a ridiculously tight suit, but the third one was quite good.
Day 2 (Tuesday, 5/22/12)
Shirt Bench (44 Katana)
1x325
1x335
1x345@8
2 Board Shirt Bench (44 Katana)
2x345@9
A. Inverted Rows
3x8
B. Band Pull-aparts
3x15xmini
Back Extension (45 deg.)
2x10
Comments: This has to be the best I've benched in a shirt and it was fresh off a consultation with Brady Stewart, check him out at ironauthority.com. The most important change was positioning the shirt barely above the elbows, and letting the shirt ride really high in the neck until there is enough weight on the bar to pull the collar down. I also did not completely seat the armpits of the shirt. What I got in return was a shirt position that had a ton more support than it did when I was pulling the sleeves up and seating the armpits completely and pulling the collar down. I can't wait until I get enough weight on the bar to pull the collar down!
Day 3 (Wednesday, 5/23/12)
BB Shrugs
3x8x365
Pendlay Row w/underhand close grip
3x6x185
Suit Deadlift (33c Inzer)
3x3x525
Rack Pulls (pin 4)
3x6x385
GHR
3x8
Reverse Crunches
3x8
Scapular Band Retractions
2x20xmini
Comments: With getting my comp. suit back on I wasn't getting my chest up enough and my knees were too far forward. Even so the pulls moved pretty smoothly so I am confident with some small changes I am still in good shape.
Day 4 (Friday, 5/25/12)
CG Bench
4x205
4x225
4x235
4x245@8.5
Kelso Shrugs
3x10x185
Pull-ups
5x4
Bogart Pulldowns
8x130
7x130
8x120
Kroc Rows
17x85
A. EZ Bar Curls
3x8x90
B. Seated Overhead DB Extension
3x8x35's
Pulldown Abs
3x12x50
Reverse Crunches
3x8
Day 1 Day 2 Day 3
Week 15 of 20
Day 1 (Sunday, 5/13/12)
Suit Squat (40 SC)
3x4x535
Front Squats
6x245
6x245
5x265
KB Swings
3x12x53
Back Extension (45 deg.)
3x12
Ab Wheel
3x12
Hip Adduction
4x20x90
Comments: Was glad I was able to stay in my medium suit this week, a bit anxious about using the competition suit next week.
Day 2 (Tuesday, 5/15/12)
Shirt Bench (44 Katana)
3x295
3x315
2x315
Shirt 2 board (44 Katana)
1x355
1x375
1x385
A. Inverted Rows
3x8
B. Band Pull-aparts
3x15xmini
Back Extension (45 deg.)
4x8
Hip adduction
3x25x90
Comments: I didn't feel too much pop out of the bottom on shirted bench today, but was glad to hold 20 more pounds in my hands than I previously had with the 2 boards. I think the 2 board will be much more productive in the shirt than the high board stuff I was doing before.
Day 3 (Wednesday, 5/16/12)
BB Shrugs
3x8x365
Pendlay Row (understand close grip)
3x6x185
Suit Deadlift (35 Inzer)
4x4x500
Conv. Deadlift
3x6x315
Rack Pulls (pin 4)
3x6x385
GHR
3x8
Reverse Crunches
3x8
Scapular Band Retractions
2x20xmini
Comments: It almost shocked me how quickly deadlifts moved today, damn. Hope I can keep this momentum.
Day 4 (Friday, 5/18/12)
Bench w/Titan Ram
3x275 (comp. grip)
2x295 (comp. grip)
5x275 (close grip)
Kelso Shrugs
3x10x185
Pull-ups
10x3
Bogart Pulldowns
8x120
2x8x130
Kroc Rows
17x80
A. EZ Bar Curls
3x8x90
B. Seated Overhead DB Extension
3x8x30's
A. DB Curls
3x8x30's
B. Tricep Rope Pushdowns
3x8x130
Pulldown Abs
3x12x50
Day 1
Day 2
Day 3
Suit Squat (40 SC)
3x4x535
Front Squats
6x245
6x245
5x265
KB Swings
3x12x53
Back Extension (45 deg.)
3x12
Ab Wheel
3x12
Hip Adduction
4x20x90
Comments: Was glad I was able to stay in my medium suit this week, a bit anxious about using the competition suit next week.
Day 2 (Tuesday, 5/15/12)
Shirt Bench (44 Katana)
3x295
3x315
2x315
Shirt 2 board (44 Katana)
1x355
1x375
1x385
A. Inverted Rows
3x8
B. Band Pull-aparts
3x15xmini
Back Extension (45 deg.)
4x8
Hip adduction
3x25x90
Comments: I didn't feel too much pop out of the bottom on shirted bench today, but was glad to hold 20 more pounds in my hands than I previously had with the 2 boards. I think the 2 board will be much more productive in the shirt than the high board stuff I was doing before.
Day 3 (Wednesday, 5/16/12)
BB Shrugs
3x8x365
Pendlay Row (understand close grip)
3x6x185
Suit Deadlift (35 Inzer)
4x4x500
Conv. Deadlift
3x6x315
Rack Pulls (pin 4)
3x6x385
GHR
3x8
Reverse Crunches
3x8
Scapular Band Retractions
2x20xmini
Comments: It almost shocked me how quickly deadlifts moved today, damn. Hope I can keep this momentum.
Day 4 (Friday, 5/18/12)
Bench w/Titan Ram
3x275 (comp. grip)
2x295 (comp. grip)
5x275 (close grip)
Kelso Shrugs
3x10x185
Pull-ups
10x3
Bogart Pulldowns
8x120
2x8x130
Kroc Rows
17x80
A. EZ Bar Curls
3x8x90
B. Seated Overhead DB Extension
3x8x30's
A. DB Curls
3x8x30's
B. Tricep Rope Pushdowns
3x8x130
Pulldown Abs
3x12x50
Day 1
Day 2
Day 3
Sunday, May 6, 2012
Peaking Plan to Nationals
Squat
Week 14: 3x5x505 (med. suit) Walkout: 545, 585
Week 15: 3x4x535 (med. suit)
Week 16: 3x3x565 (comp. suit) Walkout: 595, 625
Week 17: 595x2, 1 (comp. suit)
Week 18: 595x1, 625x2 (comp. suit) [20 days out] Walkout: 665
Bench
Week 14: 4x3x285-305 (comp. shirt)
Week 15: 4x2x300-325 (comp. shirt)
Week 16: 4x1x320-345 (comp. shirt)
Week 17: 4x3x295-315 (comp. shirt)
Week 18: 3x2x310-335 (comp. shirt)
Week 19: Evaluation ~365 (comp. shirt) [11 days out]
Deadlift
Week 14: 4x5x475 (med. suit)
Week 15: 4x4x500 (med. suit)
Week 16: 3x3x525 (comp. suit)
Week 17: 550x2, 1 (comp. suit)
Week 18: 550x1, 575x2 (comp. suit) [17 days out]
Week 14: 3x5x505 (med. suit) Walkout: 545, 585
Week 15: 3x4x535 (med. suit)
Week 16: 3x3x565 (comp. suit) Walkout: 595, 625
Week 17: 595x2, 1 (comp. suit)
Week 18: 595x1, 625x2 (comp. suit) [20 days out] Walkout: 665
Bench
Week 14: 4x3x285-305 (comp. shirt)
Week 15: 4x2x300-325 (comp. shirt)
Week 16: 4x1x320-345 (comp. shirt)
Week 17: 4x3x295-315 (comp. shirt)
Week 18: 3x2x310-335 (comp. shirt)
Week 19: Evaluation ~365 (comp. shirt) [11 days out]
Deadlift
Week 14: 4x5x475 (med. suit)
Week 15: 4x4x500 (med. suit)
Week 16: 3x3x525 (comp. suit)
Week 17: 550x2, 1 (comp. suit)
Week 18: 550x1, 575x2 (comp. suit) [17 days out]
Week 14 of 20
Day 1 (Sunday, 5/6/12)
Suit Squat (40 SC)
3x5x505
Squat walkout (8 sec. hold)
1x545
1x585
Front Squats
6x225
6x245
6x265
KB Swings
3x15x53
Back Extension (45 deg.)
3x12
Ab Wheel
3x12
Hip adduction
3x20x90
Comments: Squats went pretty smoothly today, but they would have been even faster if I would have hit the descents better. At times I was too tentative, and other times I was too aggressive for the tightness of this suit.
Day 2 (Tuesday, 5/8/12)
Shirt Bench (44 Katana)
3x285
3x305
3x305
3x315
Shirt 4 Board (44 Katana)
4x315
4x325
NG DB Press
3x8x70's
A. Inverted Rows
3x8
B. Band Pull-aparts
3x15xmini
Comments: Touched a little low and didn't tuck my elbows enough on the shirted bench. But overall I was pleased with the session and it gives me something to build on over the next 5 weeks.
Day 3 (Wednesday, 5/9/12)
BB Shrug
3x8x365
Pendlay Row w/underhand grip
6x175
2x6x185
Suit Deadlift (35 Inzer straps tightened)
4x5x475
Conv. Deadlift
3x6x315
Rack Pull (pin #4)
3x6x385
A. GHR
3x8
B. Reverse Hyper
3x12x40
Reverse Crunch
3x8
Comments: If I can pull my chest up a little more consistently I think this is about as well as I've pulled technically.
Day 4 (Friday, 5/11/12)
CG Bench w/Titan Ram
4x265
4x285
4x305
Kelso Shrugs
3x10x185
Pull-ups
8x3
Lat Pulldowns w/underhand grip
3x8x120
Face Pulls
15x80
2x15x85
Plate Raises
3x12x35
A. Reverse Curls
3x8x65
B. DB Extensions
3x8x40's
A. DB Curls
8x40's
2x8x35's
B. Tricep rope pushdowns
3x8x125
Reverse Crunches
3x8
Day 1
Day 2 Day 3
Suit Squat (40 SC)
3x5x505
Squat walkout (8 sec. hold)
1x545
1x585
Front Squats
6x225
6x245
6x265
KB Swings
3x15x53
Back Extension (45 deg.)
3x12
Ab Wheel
3x12
Hip adduction
3x20x90
Comments: Squats went pretty smoothly today, but they would have been even faster if I would have hit the descents better. At times I was too tentative, and other times I was too aggressive for the tightness of this suit.
Day 2 (Tuesday, 5/8/12)
Shirt Bench (44 Katana)
3x285
3x305
3x305
3x315
Shirt 4 Board (44 Katana)
4x315
4x325
NG DB Press
3x8x70's
A. Inverted Rows
3x8
B. Band Pull-aparts
3x15xmini
Comments: Touched a little low and didn't tuck my elbows enough on the shirted bench. But overall I was pleased with the session and it gives me something to build on over the next 5 weeks.
Day 3 (Wednesday, 5/9/12)
BB Shrug
3x8x365
Pendlay Row w/underhand grip
6x175
2x6x185
Suit Deadlift (35 Inzer straps tightened)
4x5x475
Conv. Deadlift
3x6x315
Rack Pull (pin #4)
3x6x385
A. GHR
3x8
B. Reverse Hyper
3x12x40
Reverse Crunch
3x8
Comments: If I can pull my chest up a little more consistently I think this is about as well as I've pulled technically.
Day 4 (Friday, 5/11/12)
CG Bench w/Titan Ram
4x265
4x285
4x305
Kelso Shrugs
3x10x185
Pull-ups
8x3
Lat Pulldowns w/underhand grip
3x8x120
Face Pulls
15x80
2x15x85
Plate Raises
3x12x35
A. Reverse Curls
3x8x65
B. DB Extensions
3x8x40's
A. DB Curls
8x40's
2x8x35's
B. Tricep rope pushdowns
3x8x125
Reverse Crunches
3x8
Day 1
Day 2 Day 3
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