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