Week 4 of 29

Day 1 (Sunday, 7/22/12)

High bar Squat (narrow stance)
5x315
5x335
5x355

Front Squat
3x5x245

DL Stance Box Squat (2 pads)
3x5x365

Ab Wheel
4x10

Back Extension (45 deg.)
4x12

Hip Adduction
3x15x110

KB Swings
3x25x44lb

Comments: Really pleased with this squat session.  Was targeting 5x345 today, and 5x385 at the end of the cycle, but 5x335 moved too quick to take 345.



Day 2 (Tuesday, 7/24/12)

Incline Bench
2x8x145
8x155

DB Floor Press
8x80's
8x85's
8x90's

Incline DB Press
10x60's
9x60's

Pendlay Rows
4x6x175

Kelso Cable Shrugs
4x12x65

Band Pullaparts
3x20xmicro-mini

KB Swings
3x30x44

Comments: Going to switch to Incline as my main movement for the next 3 weeks on light bench day.  Improvements in this movement predict raw bench PR's rather well.



Day 3 (Wednesday, 7/25/12)

Conv. Deadlift
5x365
5x395
5x415

Pause Sumo Deadlift (1/3 up)
5x3+1x385

Deadlift
5x1x405

Good Mornings
3x5x185

Reverse Hypers
3x8

Reverse Crunches
4x10

KB Swings
4x25x44

Comments: Great deadlift day, 415 moved really well and was targeting 405 today.  Would love to pull 5x455 in a couple of weeks.



Day 4 (Friday, 7/27/12)

Bench
3x225
3x245
3x265 (ties PR)
3x255

Dips
12xBW
11xBW
11xBW

Nosebreakers
5x95
5x115
5x125
4x135

DB Incline Curls
10x20's
2x10x25's

Seated Cable Row
4x10x120

Pulldowns
8x110
8x120
8x130
8x140

Pulldown hold
3x15secx50

Chest-supported row hold
15secx45
15secx55
15secx60
15secx65

Reverse crunches
4x8

KB Swings
3x30x44

Comments: Tied a PR on bench today pretty easily.  This is not bad for doing minimal raw benching for about 7-8 months after 4 weeks of raw benching.  Really happy with this.


Day 1 Day 3