Week 5 of 29

Day 1 (Sunday, 7/29/12)

High bar Squat (narrow stance)
5x335
5x365
5x375

Front Squat
3x5x260

DL Stance Box Squat (2 pads)
3x4x385

Ab Wheel
4x10

Back Extension (45 deg.)
4x12

Hip Adduction
3x15x110

KB Swings
5x25x44lb

Comments: Squats were reasonably good but completely lost my groove on one of the reps with 365 and basically double bounced in the bottom.  Scared the shit out of me.  Came back and hit 375 solidly. 



Day 2 (Tuesday, 7/31/12)

Incline Bench
3x6x165
11x145

DB Floor Press
8x90's
7x95's

Incline DB Press
9x65's
7x65's

Pendlay Rows
4x6x180

Side Plank
2x30sec.

Kelso Cable Shrugs
4x12x70

Band Pullaparts
3x20xmicro-mini

KB Swings
7x20x44

Comments: Incline bench is going well



Day 3 (Wednesday, 8/1/12)

Conv. Deadlift
5x385
5x415
5x435

Pause Sumo Deadlift (1/3 up)
4x2+1x405

Deadlift
5x1x425

Fat Gripz Kroc Rows
10x60
10x70
8x80
5x80

Reverse Hypers
3x8

Reverse Crunches
3x10

KB Swings
6x25x44

Comments: Conventional top set didn't moved as quick as I thought it would.  Now going back and forth whether to take 445 or 455 next week.  Doing a much better job with my set-up on deadlift.  As I pull my back into position I'm trying to keep my hips up.  I almost feel as though I drive my hips up as my back pulls tight.  Really starting to get burned out on doing kettlebell swings at the end of my workouts and they aren't helping me lean out all that much.  Will have to consider different tactics.



Day 4 (Friday, 8/3/12)

Bench
1x225
1x245
1x255
1x265
1x275
1x285
1x295
8x225

Nosebreakers
5x95
5x115
5x125
5x135

Dips
5xBW
5x+15
5x+25
5x+35
5x+45
5x+50

DB Incline Curls
3x10x25's

Seated Cable Row
4x8x110

Pulldowns
4x6x130

Pulldown hold
4x10secx60

Chest-supported row hold
3x15secx65

Reverse crunches
3x8

KB Swings
5x30x44

Comments: To end up just 10 pounds below my raw bench PR after a bunch of singles was good, and I'm quite sure I could have hit 305 today but wanted to leave some room.

Day 1 Day 3