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