Week 3 of 29

Day 1 (Sunday, 7/15/12)

High bar Squat (narrow stance)
3x8x315

Front Squat
3x8x225

DL Stance Box Squat (2 pads)
3x6x345

Ab Wheel
4x10

Back Extension (45 deg.)
4x10

Hip Adduction
3x18x100

KB Swings
4x20x35lb

Comments: Was glad to get to 315 on this style of squat pretty smoothly.  I decided to move the box squats up by 50 pounds because I was going way too light on them.  This was about the perfect amount of work at this stage of the 6 week cycle.



Day 2 (Tuesday, 7/17/12)

Bench Press
3x8x205

Incline DB Press
2x15x55's

DB Overhead Press
8x50's
12x40's

Pendlay Rows
3x8x165

Kelso Cable Shrugs
3x12x65

Band Pullaparts
3x15xmicro-mini

Comments: Pretty good high rep bench day.  Getting a little better on Pendlay rows, trying to be a lot more aggressive.



Day 3 (Wednesday, 7/18/12)

Conv. Deadlift
3x8x365

Pause Sumo Deadlift (1/3 up)
5x3+1x365

Deadlift
4x1x385

Good Mornings
3x5x175

Reverse Hypers
3x8

Reverse Crunches
4x8

KB Swings
4x20x35

Comments: This is a pretty decent amount of deadlift volume and I seem to be handling it well.



Day 4 (Friday, 7/20/12)

Bench
4x225
4x245
4x255
4x265 (PR, paused last)

Dips
12xBW
11xBW
9xBW

PJR Pullover
8x30
8x45
8x55
2x8x60

EZ bar curls
10x50
10x60
10x70
10x80

Pulldowns
10x110
10x120
10x130

Pulldown hold
4x5secx60
3x5secx60

Chest-supported row hold
3x15secx45

Reverse crunches
3x8

KB Swings
3x30x35

Comments: After a lot of talk (texting?) with Rob I've decided on all bench sets above 3 reps I will only pause the last rep, and on sets 3 reps or below I will pause each rep.

Day 1
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