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