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