Day 1 (Sunday, 7/8/12)
High bar Squat (narrow stance)
3x8x295
Front Squat
3x8x205
DL Stance Box Squat (2 pads)
3x6x295
Ab Wheel
3x10
Hip Adduction
100x18, 15, 11
Back Extension (45 deg.)
3x8
KB Swings
3x20x35lb
Comments: Weights still light on squats and they moved well. Will do 1 more week of straight weight on squat and deadlift (after this week), then 3 weeks of ramping up to a top weight
Day 2 (Tuesday, 7/10/12)
Bench Press
2x9x195
Incline BB Press
8x145
6x145
DB Overhead Press
12x45's
11x45's
Pendlay Rows
4x8x155
Kelso Cable Shrugs
3x12x65
Band Pullaparts
3x15xmicro-mini
Comments: I am rather crappy at repping out on bench. And incline was a bit load of crap today; having a lot of trouble doing two barbell pressing movements back-to-back.
Day 3 (Wednesday, 7/11/12)
Conv. Deadlift
3x8x345
Pause Sumo Deadlift (1/3 up)
5x3+1x345
Deadlift
5x1x365
Good Mornings
3x5x165
Reverse Hypers
3x8
Reverse Crunches
3x8
KB Swings
4x20x35
Pulldown Abs
3x12x60
Comments: Everything moved well.
Day 4 (Friday, 7/13/12)
Bench
4x5x235
Dips
12xBW
12xBW
Nosebreakers
8x85
8x95
8x105
8x115
EZ bar curls
12x40
12x60
12x70
8x80
Pulldowns
12x100
12x110
12x120
12x110
Seated Cable Row
4x8x120
Kelso Cable Shrugs
4x8x70
Reverse Abs
3x8
KB Swings
3x30x35
Comments: Decent pressing day.
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