Day 1 (Sunday, 6/3/12) [205.0lb morning bw = 93.0kg]
Suit Squat (38 SC)
1x575
3x1x625
Squat Walkout (38 SC, no wraps)
1x655 (3 sec. hold)
Front Squats
2x8x185
Back Extension (45 deg.)
4x10
Ab Wheel
4x8
Comments: This may have even gone slightly better than I could have imagined it. My squat is right where I want, and now it will be about doing it when it counts. I'll get in the competition suit once more at 10 days out and hit my last warm-up around 3 times. Upper back felt a little smoked going into today and by the 2nd set it felt scorched. But the 3rd squat and the walkout I think were smart and if I need to back off a little more than planned on deadlift I'm sure that will work just fine.
Day 2 (Tuesday, 6/5/12) [206.6lb morning bw]
Shirt Bench (44 Katana)
2x275 (no belt)
1x305
1x325
1x350 (up and down, tennis elbow acting up bad)
Comments: Decided to shut it down here. My elbow has been giving me a little grief and with all the time I've spent in a shirt this cycle it shouldn't be too surprising. On 350 the pain was bad enough that my right arm (side with the screwy elbow) gave out part way up. It was a good sign that I was still able to finish the press quite smoothly in spite of this. Prep was almost going too smoothly, will try to get in for a massage and get this damn thing to calm down.
Day 3 (Wednesday, 6/6/12) [204.8lb morning bw]
Suit Deadlift (33 Inzer)
1x455
1x495
1x530
1x550
1x570
GHR
3x6
Reverse Crunches
3x8
Scapular Band Retractions
2x20xmini
Comments: Had considered pulling multiple singles at 575 when I was planning this cycle, but one single at 570 seemed smarter. Squats on Sunday smoked me pretty good, and my doubles on deadlift the week before were a lot of work and I don't need to overreach now. Although 570 wasn't fast, it was solid.
Day 4 (Friday, 6/8/12)
Deadlift
8x1x315
Kelso Cable Shrugs
3x10x60
Pulldown Abs
4x12x60
Band Scapular Retraction
2x15xmini
Reverse Crunches
3x8
Back Extension (45 deg.)
2x12
Comments: Some light technique work on deadlift, mainly to work on bending my knees less ala the Myles Kantor article, "High Hips, Strong Deadlifts" or something like that.
Day 1
Day 2
Day 3
