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