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