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