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
Told ya I was loving this training cycle. Keep hitting the volume and those deep highbars!
ReplyDeleteHaha, thanks Tom!!! Plan to take an easier week next week then my main squat movements for 5 weeks will be comp. squat with wraps and hi-bars. Really feeling like things are coming together. Look forward to watching you and on the stream at Masters Worlds.
Delete