Week 17 of 29

Day 1 (Sunday, 10/21/12)

Squat w/wraps
1x425 (85%)
*add wraps
2x465 (82%)
2x495 (88%)
2x510 (90%)
3x510 (90%) [PR]

Squat walkout (8 sec. hold)
1x555

DB Step-ups
3x6x55's

NG Pull-ups
4x3x+45lb

Reverse Crunches
4x8

Back Extension
2x12

Comments: Really happy with this knee wrap cycle, went extremely well.



Day 2 (Tuesday, 10/23/12)

Shirt Bench (46 Katana A/S)
2x255 (81%)
*add shirt
2x255
2x275
2x295
3x315 (2 board)
3x325 (1 board)
3x335 (1 board)
3x345 (1/2 board)
0x370 (chest) [fast, but arced back too quickly]

CG Bench
12x165
11x165

SSB DL stance Box Squat (1 pad)
5x315 (63%)
3x5x335 (67%)

DB Incline Curls
3x10x25's

Band standing abs
4x15xaverage

Band Pullaparts
4x15xmini

Comments: Wrestled with a new shirt today and it kicked my butt a bit.  Should be better next week. Switched to box squats because I think high bar squats were irritating my low back a little too much.



Day 3 (Wednesday, 10/24/12)

Pendlay Rows
3x5x215

Suit Deadlift (44 Velocity)
1x480 (80%)
2x1x510 (85%)
6x1x540 (90%)

Back Extension
4x10

Kroc Rows
12x120
10x120

Pulldown holds
4x8secx80

Reverse Crunches
4x8

Comments: Brand new deadlift suit, had a lot of trouble getting set-up properly and locking out.  I'm starting to stretch the legs of the suit out and hoping that will make a big difference.



Day 4 (Friday, 10/26/12)

Conv. Rack Pull (pin #1)
3x440 (75%)
3x3x470 (80%)

MG Bench
3x4x215 (68%)

Bench (POR)
2x4x225 (71%)

DB Overhead Press
2x20x25's

Reverse BB Curls
8x50
3x8x70

Front Plank
2x30 sec.

Side Plank
3x20 sec.

Comments: Low back is feeling it and bench wasn't quite as fast as I had hoped.  Feeling pretty beat up right now.  I really think rack pulls are going to be productive, they just feel like something I need.

Squat: 30 lifts/9 sets (3.3 reps/set) (87.9%eq, 66.9%raw) Total Volume: 11,495lb
Bench: 63 lifts/16 sets (3.9 reps/set) (87.4%eq, 61.3%raw) Total Volume: 14,665lb
Deadlift: 21 lifts/13 sets (1.6 reps/set) (87.8%eq, 79.1%raw) Total Volume: 10,290lb

Day 1
Day 2
Day 3 

Week 16 of 29

Day 1 (Sunday, 10/16/12)

Squat w/wraps
2x405 (81%)
*add wraps
2x435 (77%)
5x3x465 (82%)

Squat Walkout (8 sec. hold)
1x495
1x525

DB Step-ups
3x6x55's

NG Pull-ups
4x3x+40lb

Reverse Crunches
4x8

Comments: Squats moved smoothly but for whatever reason this kicked my butt pretty good.



Day 2 (Tuesday, 10/16/12)

Shirt Bench (42 Fury)
3x245 (78%)
*add shirt
2x1x245
1x285
3x3x305 (80%)

CG Bench
2x12x165 (52%)

High bar Squat (narrow stance)
5x3x345 (69%)

DB Incline curls
3x10x25's

Band standing abs
4x12xaverage

Band Pullaparts
4x15xmini

Comments: The 42 Fury might be stretched out, but it doesn't work particularly well as a "loose" shirt because it's REALLY tight in the chest plate.  Need to update my shirts, will order tomorrow.  Squats were good, but the volume and intensity is getting tougher with the wraps thrown in.



Day 3 (Wednesday, 10/17/12)

Pendlay Rows
3x5x205

Deadlift
2x2x495 (85%)
4x1x525 (90%)

Back Extension
4x10

Kroc Rows
10x115
12x115

Pulldown Holds
4x8secx80

Reverse Crunches
5x8

Comments: Held my position really well in deadlift, just didn't have a ton of pop since I pushed the volume the last couple of weeks.



Day 4 (Friday, 10/19/12)

Conv. Rack Pulls (pin #1)
4x410 (70%)
3x4x440 (75%)

MG Bench
3x5x205 (65%)

Bench (por)
2x5x215 (68%)

DB Overhead Press
2x20x25's

Reverse BB curls
8x50
3x8x70

Rotator cuff
2x20xmicro

Front Plank
2x30 sec.

Side Plank
3x20 sec.

Comments: Low back was a bit fried and the rack pulls fit the bill really well.  Plan to do a 6-week rack pull cycle and hit the upper back pretty hard from progressively higher pins.

Squat: 34 lifts/12 sets (2.8 reps/set) (81.7%eq, 70.4%raw) Total Volume: 13,830lb
Bench: 61 lifts/11 sets (5.5 reps/set) (80.2%eq, 60.6%raw) Total Volume: 12,665lb
Deadlift: 24 lifts/10 sets (2.4 reps/set) (78.3%) Total Volume: 11,000lb


Days 1 and 2 Day 2 Days 3 and 4

Week 15 of 29

Day 1 (Sunday, 10/7/12)

Squat w/wraps
3x385 (77%)
*add wraps
3x425 (75%)
5x2x465 (82%)

Front Squats
3x275 (55%)
6x2x300 (60%)

DB Step-ups
3x6x55's

NG Pull-ups
4x3x+35lb

Reverse Crunches
5x8

Comments: Pretty good work today, got some decent volume in.  Really keeping my upper back position solid on squats and front squats.



Day 2 (Tuesday, 10/9/12)

High bar Squat (narrow stance)
4x5x335 (67%)

Bench
5x3x225 (71%)

Pendlay Rows
3x5x195

DB Incline Curls
3x10x20's

Band Standing Abs
4x20xlight

Band Pullaparts
4x15xmini

Comments: Had to work on those squats today.  Think the higher intensity in the wraps is kicking my butt a bit.  Going to take an easier week on bench to bridge into shirt work which will start next week.


Day 3 (Wednesday, 10/10/12)

Deadlift
7x1+1x495 (85%)

Good Mornings
5x205
2x5x225

Kroc Rows
15x110
12x110

Pulldown Holds
4x5secx80

Reverse Crunches
4x8

Comments: Some good volume on deadlift today, upper back got a bit fatigued toward the very end.  Low back didn't feel the best on good mornings.  Not sure this exercise is all that productive for me.



Day 4 (Friday, 10/12/12)

CG Bench
5x5x190 (60%)

DB Overhead press
2x20x25's

Conventional Deadlift
4x5x405 (69%)

BB Reverse Curls
8x50
3x8x70

Front Plank
2x30 sec.

Side Plank
3x20 sec.

Reverse Crunches
3x8

Comments: Easy week on bench, and Tuesday felt a little slower than I wanted so decided to push down the intensity a little more.  Get back in the shirt next week.  Low back felt a little funky pulling today, but got through deadlifts well enough.  Might have to take it a bit easier on the low back. 


Squat: 51 lifts/18 sets (2.8 reps/set) (80.7%eq, 64.6%raw) Total Volume: 18,205lb
Bench: 40 lifts/10 sets (4.0 reps/set) (64.5%) Total Volume: 8125lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (75.6%) Total Volume: 15,030lb

Days 1 and 2
Days 3 and 4