Week 8 of 29

Day 1 (Sunday, 8/19/12)

Squat
6x3x370 (75%)

NG Pull-ups
6x3+10lb

Squat
4x4x345 (70%)

BB Step-ups
2x6x155

Back Extension (45 deg.)
3x12

Reverse Crunches
3x8

Comments: Squats moved pretty well.  Nothing was hard, but not used to this amount of volume.  Damn.



Day 2 (Tuesday, 8/21/12)

High bar Squat (narrow stance)
4x6x300 (60%)

Bench
3x8x215 (70%)

Flat DB Press
5x85's
8x85's

Seated BB Press
3x5x105

Pendlay Rows
4x5x195

Kelso Cable Shrugs
4x10x85

Hanging Leg Raises
4x5

Comments: Low back in the formerly injured area is pretty smoked right now.  Will have to be careful of the volume the last few weeks.



Day 3 (Wednesday, 8/22/12)

Deadlift
2x1+1x455 (80%)
2x1+1x485 (85%)
2x1+1x455 (80%)

Rack Romainian Deadlift (#1)
3x5x295

Kroc Rows
12x100
10x100

Reverse Hyper
3x10

Pulldowns
4x6x140

Pulldown holds
4x10secx70

Reverse Crunches
4x8

Comments: Deadlifts felt pretty good.  Really liking the cluster reps.



Day 4 (Friday, 8/24/12)

Bench
5x5x245 (80%)

3 Board MG Bench
2x3x265 (87%)

Snatch Grip Deadlift
4x6x315 (55%)

Cable Rows
4x12x90

DB Incline Curls
3x8x30's

Side Bridge
2x20 sec.

RKC Plank
2x30 sec.

Comments: Bench was pretty tough today and had little left for the 3 board.


Squat: 58 lifts/14 sets (4.1 reps/set) (68.2%) Total Volume: 19,380lb
Bench: 55 lifts/10 sets (5.5 reps/set) (76.8%) Total Volume: 12,875lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (64.0%) Total Volume: 13,140lb