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