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