Week 7 of 29

Day 1 (Sunday, 8/12/12)

Squat
5x5x345 (70%)

BB Step-ups
3x8x135

Pull-ups
6x3

CSR holds
4x12secx70

Back Extension (45 deg.)
4x12

Hip Adduction
3x15x110

Reverse Crunches
4x8

Comments: Good first "Sheiko" session on squat.  Hips definitely aren't used to a wider stance and got really damn tight after this, but they moved well.



Day 2 (Tuesday, 8/14/12)

High Bar Squat (narrow stance)
4x6x285

Bench
3x8x205

Flat DB Press
12x75's
10x75's
8x75's

Seated BB Press
3x8x95

Pendlay Rows
4x6x190

Kelso Cable Shrugs
4x10x80

Hanging Leg Raises
4x5

Comments: Trying to use a slower descent on high bar squats this cycle to hopefully not rely on the bounce quite as much.  Good first light bench day, although the work capacity definitely felt a bit down.



Day 3 (Wednesday, 8/15/12)

Deadlift
4x1+1+1x455 (80%)

Rack Romainian Deadlift (pin 1)
3x5x275

Kroc Rows
15x95
13x95

Reverse Hyper
3x10

Pulldowns
4x6x135

Pulldown holds
4x8secx70

Reverse Crunches
4x8

Comments: I was surprised how much of a butt kicker the cluster reps were on deadlift.  I could have breezed through these otherwise.  Probably a good sign they will be productive.  Also, I'm only going to do Romainian deadlifts from the rack from now on.  They seem much safer at the bottom.



Day 4 (Friday, 8/17/12)

Bench
5x5x235

3 Board CG Bench
4x255
5x255

Snatch Grip Deadlift
4x6x295

Straight bar pushdowns
12x105
12x115
12x125

DB Incline Curls
3x8x30's

Side Bridges
2x20sec.

RKC Plank
2x30 sec.

Cable Seated Rows
3x12x110

Comments: Good session.  Was a bit surprised how crappy I was at 3 board.


Squat: 49 lifts/9 sets (5.4 reps/set) (64.0%) Total Volume: 15,465lb
Bench: 58 lifts/10 sets (5.8 reps/set) (74.0%) Total Volume: 13,090lb
Deadlift: 36 lifts/7sets (5.1 reps/set) (61.1%) Total Volume: 12,540lb


Day 1 and 3