Week 9 of 29

Day 1 (Sunday, 8/26/12)

Squat
7x2x390 (80%)

NG Pull-ups
6x3x+15lb

Front Squat
4x3x275 (56%)

BB Step-ups
3x5x165

Back Extension
3x12

Reverse Crunches
3x8

Comments: Have to stay a little tighter in the bottom of the squat but generally pretty good work.  Tried front squatting as a second movement to be a bit nicer to my low back.  Seemed to be a good idea.



Day 2 (Tuesday, 8/28/12)

High bar Squat (narrow stance)
4x6x315 (64%)

Bench
3x8x225 (74%)

Flat DB Press
10x90's
8x90's

Pendlay Rows
3x5x205

Kelso Cable Shrugs
4x10x85

Hanging Leg Raises
4x6

Comments: Good session.  I think with all this squat volume my legs are going to learn how to propel me out of the hole faster or something.  Stayed tighter in the bottom on squats in order to not butt wink so much and it worked.  Don't think going supa deep is either necessary or beneficial, and probably detrimental (especially to hip and low back health).  Bench was pretty speedy today after 5x5x245 was grindy on Friday.  Cool.



Day 3 (Wednesday, 8/29/12)

Deadlift
6x1+1x485 (85%)

Rack Romainian Deadlift (#1)
3x5x315

Kroc Rows
12x105
15x90

Pulldowns
4x6x145

Pulldown holds
4x12secx70

Reverse Crunches
4x8

Comments: Pulls were decent, but I have to do a better job of keeping the bar close.  There were some reps where the bar began drifting away right as I was initiating the pull.  Not acceptable.



Day 4 (Friday, 8/31/12)

Bench
5x3x255 (84%)

MG Bench w/Ram
2x7x275 (90%)

Snatch grip Deadlift
4x6x335 (59%)

Dips
4x6x+15lb

DB Incline Curls
3x8x30's

Side Bridges
2x20 sec.

RKC Plank
2x30 sec.

Comments: This was a good session.  Benches moved well which after the hard 5x5x245 last week I wanted to move weights smoother this week.  Really locking my upper back in solidly on snatch grip deadlifts; starting to look pretty decent to me.  I tried doing some lockout work with the 3 board the last couple of weeks and the Ram seemed a lot better.  I've always sucked at boards, particularly after my main work, but I am starting to wonder if this is a weakness that is ever important to address.

Squat: 50 lifts/15 sets (3.3 reps/set) (66.6%) Total Volume: 16,320lb
Bench: 53 lifts/10 sets (5.3 reps/set) (80.9%) Total Volume: 13,075lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (67.5%) Total Volume: 13,860lb

Days 1 and 2
Days 3 and 4