Week 19 of 20

Day 1 (Sunday, 6/10/12) [13 days out]

Shirt Bench (44 Katana)
2x265
1x295
1x335
1x355
1x370 (15lb PR)

NG DB Bench
2x20x55's

Suit Deadlift (33 Inzer)
6x1x455

Squat
3x2x315

Ab Wheel
2x15

Back Extension 45 deg.)
2x12

Band Pull-aparts
2x20xmicro-min

Comments: What a relief!!  My massage therapist Gregory Ferger went after my elbow like a ninja yesterday and it held up beautifully today.  Thank goodness!!!  Think I had a technique epiphany the night before this session, realizing that I should listen to Alex Kang and flare my elbows just before the bar gets to my chest so that the bar doesn't drift down toward my stomach in the last couple of inches, worked like a freaking charm!  Was able to get in some good technique work on deadlift, and enough squat work to remember how to squat since I decided to move my next suit squat day to 10 days out so I'm not out of the suit for too long.  Also, I'm only doing 3 days this week before there just isn't enough work to justify 4 days.



Day 2 (Wednesday, 6/13/12) [204.4lb morning bw, 10 days out]

Suit Squat (38 SC)
1x355
*add suit
1x425
1x505
*add wraps
1x565 (last warm-up)

Front Squats
2x8x205

Reverse Crunches
3x6

Comments: I think this will be the way I do things for the foreseeable future.  The weight was light enough that I could absolutely crush it, and I don't have 2+ weeks out of a suit before nationals.



Day 3 (Friday, 6/15/12) [205.0lb morning bw, 8 days out]

Shirt Bench (44 Katana)
2x275
1x305
1x330
1x350 (8lb below opener)

NG Lying DB Press
2x12x50's

Kelso Cable Shrugs
3x8x50

Reverse Curls
20x45
15x55
12x45

Comments: Wanted to regain some positive momentum on bench and definitely did that this week without giving myself too much stress to recover from, as may have happened before! I think 350 was a little too difficult to get down to my chest so will open a little heavier, 358.  Did the reverse curls for the elbow, need to keep massaging it, pushing down on the forearm, trying to elongate it.

Day 1
Day 2 Day 3