Week 14 of 29

Day 1 (Sunday, 9/30/12)

Squat w/wraps
2x385 (77%)
*add wraps
1x3x425 (75%)
4x3x440 (78%)

Front Squats
5x3x275 (55%)

DB Step-ups
3x6x50's

NG Pull-ups
4x3x+30lb

Reverse Crunches
3x8

Comments: Last week was way too easy as my first week in wraps, especially after a heavy week. So I upped my training max by 15lb on my wrapped squat and will go up if that feels too easy. So I have a 15 pounds to play with each week. Got the bar more into my neck on front squats and this is the best they've ever felt. Good session.


Day 2 (Tuesday, 10/2/12)

High bar Squat (narrow stance)
4x5x325 (65%)

Incline Bench
3x155 (49%)
3x170 (54%)
3x185 (59%)
3x195 (62%)
9x160 (51%)

Flat DB Press
10x85's
7x85's

Pendlay Rows
3x6x185

Band Standing Abs
4x20xlight

Band Pullaparts
4x15xmini

Comments:  Pretty good today.  Starting to like standing abs quite a bit now that I switched to using a band instead of a pulley system.



Day 3 (Wednesday, 10/3/12)

Deadlift
6x1+1+1x470 (80%)

Good Mornings
5x185
4x5x205

Kroc Rows
15x105
14x105

Pulldown holds
4x12secx70

Reverse Crunches
4x8

Comments: The bar speed on the deadlift was really good today, but it wasn't until my second to last set I noticed my upper back was not maintaining its position as I was trying to break the bar off the ground with speed.  Since the weight is light the reps were efficient, but this would be a problem with near-maximal weights.  On my last set I really kept the upper back tight and the shoulders back (3rd rep was the best) and the bar still moved well.  Have to keep after this!!



Day 4 (Friday, 10/5/12)

Bench
1x255 (81%)
1x285 (90%)
1x305 (97%)
0x325 [POOP!]
3x315 (100%) [RAM]
8x225 (71%) [medium grip]

Conventional Deadlift
4x5x395 (68%)

Dips
10xBW
10x+15lb
10x+25lb

Reverse Curls
10x45
3x10x65

Front Plank
2x30 sec.

Side Plank
2x20 sec.

Comments: Found out the state meet will be 1/19 yesterday, was planning on 1/26, so I decided to test my max a week early without any kind of taper.  Probably should have just skipped the test, oh well.  Will take it easy next week and then start my prep with shirt work.

Squat: 52 lifts/15 sets (3.5 reps/set) (77.3%eq, 61.6%raw) Total Volume: 17,950lb
Bench: 35 lifts/10 sets (3.5 reps/set) (64.8%) Total Volume: 7145lb
Deadlift: 38 lifts/10 sets (3.8 reps/set) (74.5%) Total Volume: 16,360lb


Days 1 and 2
Days 3 and 4

Week 13 of 29

Day 1 (Sunday, 9/23/12)

Squat w/wraps
3x365 (73%)
*add wraps
5x5x385 (70%)

DB Step-ups
3x6x40's

NG Pull-ups
5x3x+25lb

Back Extension
3x10

Reverse crunches
3x8

Comments: Pretty easy session after the tough week last week.



Day 2 (Tuesday, 9/25/12)

High bar squat (narrow stance)

4x5x315 (63%)

Incline Bench

5x135 (43%)

5x155 (49%)

5x170 (54%)

5x180 (57%)

4x190 (60%)

13x135 (43%)

Flat DB Press

12x80's

10x80's

Pendlay rows (extend neck)

4x6x175

Band standing abs

4x15xlight

Band pullaparts

4x15xmicro

Day 3 (Wednesday, 9/26/12)

Deadlift
7x1+1x470 (80%)

Good Mornings
3x5x175
5x185
5x195

Kroc rows

15x100

14x100

Pulldowns holds

4x10secx70

Reverse crunches

3x8

Comments: Good bar speed on the deadlift today.  Perhaps maxing didn't kick my butt all that bad!


  

Day 4 (Friday, 9/28/12)

Bench

3x225 (71%)

3x245 (78%)

3x255 (81%)

3x265 (84%)

3x275 (87%)

7x225 (71%) [medium grip]

Conventional Deadlift

4x5x385 (66%)

Dips

5xBW

5x+15

5x+30

5x+45

5x+55

5x+65

Reverse curls

8x45

3x8x65

Ab wheel

3x8

Front Plank

2x30 sec

Side bridges

2x20 sec

Comments: Feel a little beat up on bench from last week.  Conventional deadlift feels a lot better after all that snatch grip deadlifting.


Squat: 48 lifts/10 sets (4.8 reps/set) (70%eq, 64.3%raw) Total Volume: 17,020lb
Bench: 59 lifts/12 sets (4.9 reps/set) (59.6%) Total Volume: 11,085lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (71.8%) Total Volume: 14,280lb


Days 1, 3, and 4

Week 12 of 29

Day 1 (Sunday, 9/16/12)

Squat
1x405 (83%)
1x440 (90%)
1x465 (95%)
1x480 (98%)
1x500 (102%) [PR]

Back Extension
3x10

Reverse Crunches
3x8

Ab Wheel
3x10

Comments: Squat technique has felt just a bit off all cycle until today.  My raw technique was the best its ever been today and I hit a big PR.  Most I have had on my back for the raw squat is 445 about a year ago and that was for a triple.  Was glad to leave something in the tank, that was definitely the goal.



Day 2 (Tuesday, 9/18/12)

High bar Squat (narrow stance)
5x4x355 (72%)

Bench
2x225 (74%)
2x235 (77%)
2x2x245 (80%)

Flat DB Press
14x75's
15x75's

Pendlay Rows
3x6x165

Ab Wheel
2x8

Reverse Crunches
2x8

Band Pullaparts
4x15xmicro

Comments: Squats went well after the heavy day yesterday which was good.  Pretty happy with this high bar cycle.  Some light benches in anticipation of finally pressing 3 wheels on Friday.



Day 3 (Wednesday, 9/19/12)

Deadlift
1x475 (83%)
1x515 (90%)
1x545 (96%)
1x565 (99%)
1x585 (103%) [PR]

Pulldown holds
5x8secx70

Reverse Crunches
5x8

Comments: Was thrilled to pull 585 and was smoked enough that I didn't do much after that, haha.



Day 4 (9/21/12)

Bench
1x255 (84%)
1x270 (89%)
1x285 (93%)
1x300 (98%)
1x315 (103%) [PR]
9x225 (74%) [medium grip]

Snatch Grip Deadlift
4x4x375 (66%)

Dips
15xBW
12xBW

Ab Wheel
3x8

Side Bridges
2x20 sec.

Comments: Caught a cold that is kicking my butt but finally put that damn 315 bench to bed, YES!!

Squat: 25 lifts/10 sets (2.5 reps/set) (76.3%) Total Volume: 9390lb
Bench: 22 lifts/10 sets (2.2 reps/set) (79.7%) Total Volume: 5350lb
Deadlift: 21 lifts/9 sets (2.3 reps/set) (72.6%) Total Volume: 8685lb

Day 1 Days 2 and 3 Day 4

Week 11 of 29

Day 1 (Sunday, 9/9/12)

Squat
2x3x390 (80%)
3x2x415 (85%)

Squat Walkout (8 sec. hold)
1x455
1x475
1x495 (wraps)

NG Pull-ups
5x3x+25lb

Reverse Crunches
3x8

Back Extension
3x12

Comments: Squats were pretty decent, still have to stay tighter.  Good to have a little weight on my back.  Will be nice to drop the volume a bit and shed some fatigue and get an idea where I'm at.



Day 2 (Tuesday, 9/11/12)

High bar Squat (narrow stance)
5x4x340 (69%)

Bench
4x6x245 (80%)

Flat DB Press
5x100's
10x80's

Pendlay Rows
3x6x155

Band pull-aparts
3x12xmicro

Ab wheel
3x8

Comments: Narrow stance squats felt so good today I was starting to think about narrowing my competition stance, hmmmmm.



Day 3 (Wednesday, 9/12/12)

Deadlift
4x1+1x485 (85%)

Rack Romainian Deadlift (pin #1)
3x5x355

Kroc Rows
12x115
16x95

Pulldowns
3x8x120

Pulldown holds
3x8secx70

Reverse Crunches
4x8

Comments: Still have to work on getting and holding my knees out of the way better but the pulls are probably the best technically they've ever been.  And the bar speed is coming along too.  Cool!



Day 4 (Friday, 9/14/12)

Bench
1x245 (80%)
1x255
1x265
1x275
1x285
1x295
1x305 (100%)
*close grip
10x225 (74%)

Snatch Grip Deadlift
5x4x355 (62%)

Dips
4x6x+25lb

DB Incline Curls
2x10x20's

EZ bar curls
8x60
8x70
8x80
8x85

Side Bridges
2x20 sec.

Comments: Thrilled to tie my best raw bench under some fatigue and with some in the tank.  Raw bench is moving again thank goodness!  Snatch grips looked much better than last week.  Solid week of training and ready to hit 90%+ on all 3 lifts next week, look forward to it.

Squat: 32 lifts/10 sets (3.2 reps/set) (74.2%) Total Volume: 11,630lb
Bench: 41 lifts/12 sets (3.4 reps/set) (80.4%) Total Volume: 10,055lb
Deadlift: 28 lifts/9 sets (3.1 reps/set) (68.8%) Total Volume: 10,980lb

Days 1 and 2 Days 3 and 4

Week 10 of 29

Day 1 (Sunday, 9/2/12)

Squat
5x3x390 (80%)

Squat Walkout (8 sec. hold)
1x425
1x455

NG Pull-ups
5x3x+20lb

Front Squat
3x3x275 (56%)
3x2x295 (60%)

Reverse Crunches
3x8

Back Extension
3x12

Comments: Squats were pretty good; still getting a bit loose on some reps when dropping into the bottom.  It was good to feel a little weight on my back with the walkouts.  Really think these benefit me a lot. And got some more volume in the with front squats.  With the exception of my left hip getting really tight, everything went to plan.



Day 2 (Tuesday, 9/4/12)

High bar Squat (narrow stance)
5x4x325 (66%)

Bench
4x6x235 (77%)

Flat DB Press
7x95's
13x75's

Pendlay Rows
4x6x145

Kelso Cable Shrugs
3x10x85

Hanging Leg Raises
6, 6, 5

Comments: Squats and bench had good speed.



Day 3 (Wednesday, 9/5/12)

Deadlift
6x1+1x455 (80%)

Rack Romainian Deadlift (pin #1)
3x5x335

Kroc Rows
12x110
15x90

Underhand Pulldowns
3x10x120

Pulldown holds
3x5secx80

Reverse Crunches
4x8

Comments: Pointed the toes out more to 45 degrees and the start position felt better on deadlift.  Pulls moved really fast but as I initiated the pull it looks like my knees started to point in (probably a lack of flexibility).  Speed was really good though.



Day 4 (Friday, 9/7/12)

Bench
5x3x265 (87%)

MG Ram Bench
6x285
7x285

Snatch Grip Deadlift
5x4x345 (61%)

Dips
4x6x+20lb

DB Incline Curls
3x12x20's

EZ bar curls
8x60
8x70
8x80

Side Bridges
2x20 sec.

RKC Plank
2x30 sec.

Comments: Pretty good day benching, but I have to work at getting in the start position on snatch grip deadlifts I hit last week.  Overall a good week of training though.  Hoping less volume on squats will help me recover a bit because I've felt pretty smoked the last 2+ weeks.

Squat: 50 lifts/16 sets (3.1 reps/set) (67.7%) Total Volume: 16,595lb
Bench: 52 lifts/11 sets (4.7 reps/set) (84.0%) Total Volume: 13,320lb
Deadlift: 32 lifts/11 sets (2.9 reps/set) (67.8%) Total Volume: 12,360lb

Days 1 and 2

Days 3 and 4