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