Week 22 of 29

Day 1 (Sunday, 11/25/12) [bodyweight: 205.0lb]

Suit Squat straps down (40 comp., switched to old 40)
2x385 (77%)
*add suit
2x425 (67%)
1x465 (74%)
1x505 (81%)
*change suit (40 SC)
*add wraps
1x505 (81%)
1x545 (87%)
1x575 (91%)
1x605 (96%)

NG Pull-ups
5x3x+25lb

Reverse crunches
3x8

Comments:  Realized that I couldn't get the new suit on all the way.  Will have to stretch it out a bit in the legs before it is ready to use.  I was really pleased to hit some solid squats in my other suit and end up having a really good session.  Balance felt good in my new shoes and felt comfortable being more aggressive in the hole which resulted in some good bar speed.



Day 2 (Tuesday, 11/27/12)

Shirt Bench (46 Super Katana A/S)
2x225 (71%)
*add shirt
2x255
2x285
1x315
*add belt
1x345
1x365 (no touch)
1x385 (touch)
1x395 (15lb PR)
0x405
0x385

Front squat
6x4x250 (50%)

DB incline curls
3x10x20

Stability ball ab curls
3x10

Band scapular retractions
3x15xmini

Comments: What a weird session.  I was really trying to crank my scapulae down and back and ended up pre-tucking my elbows a lot before starting the lowering phase.  Even though the USAPL/IPF has eliminated the belly bench rule, I was bringing the bar too far down as a result of having my elbows tuck like crazy immediately upon starting down.  Took me until the next day to figure out what was going on, and hoping that I can improve my form and consistency and use this as a stepping stone to a bigger PR in the meet.



Day 3 (Wednesday, 11/28/12)

Deadlift
6x1+1x470 (80%)

Kroc rows
13x120
12x120

Fat Gripz conv. DL
3x5x185
2x1x185 (10 sec. hold at top)

1-leg RDL
3x6x45lb

Reverse crunches
4x8

Comments: Will throw in a little extra grip work for the next few weeks.



Day 4 (Friday, 11/30/12)

Conv. Rack Pull (pin #1)
5x3x440 (75%)

Bench (MFOR)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Pendlay Row
5x185
5x195
5x205

Reverse curls
3x10x60

Band hip abductors
3x12xlight

Front Plank
3x30 sec

Side Plank
3x30 sec

Band scapular retractions
3x15xmini

Comments: Shoulders felt pretty decent day and bench moved pretty well which makes me think I'm recovering alright from my shirt session on Tuesday.  Rack pulls even though they were pretty light really smoked my mid-back.  Feel ready to start my competition cycle.

Squat: 34 lifts/14 sets (2.4 reps/set) (80.3%eq, 52.1%raw) Total Volume: 10,820lb
Bench: 26 lifts/15 sets (1.7 reps/set) (83.1%eq, 74.2%raw) Total Volume: 7650lb
Deadlift: 27 lifts/11 sets (2.5 reps/set) (77.5%) Total Volume: 12,240lb

>Day 1 Day 2

Week 21 of 29

Day 1 (Saturday, 11/17/12)

Suit Squat (straps down, 42 SC)
2x385 (77%)
*add suit
2x425 (67%)
2x465 (74%)
*add wraps
3x505 (80%)
3x525 (83%)
3x545 (87%)
3x565 (90%)

NG Pull-ups
3xBW
3x+15lb
3x+25lb
3x+35lb
3x+45lb

Pull-throughs
5x12x150

Reverse Crunches
4x8

Comments: Had to move this up a day and things went really well.  Ended up going a bit heavier than planned.  Excited to start my competition cycle in 2 weeks and get in full gear on squat.



Day 2 (Tuesday, 11/20/12)

Shirt Bench (46 Super Katana A/S)
3x225 (71%)
*add shirt
3x255
3x285
3x315
2x335 (3 board)
2x355 (2 board)
2x375 (1 board)
1x385 (1 board) [belt]
1x395 (1 board) [belt]

SSB DL Stance Box Squat (4 pads)
4x405 (81%)
4x425 (85%)
4x445 (89%)
4x455 (91%)

DB Incline Curls
3x10x20

Stability Ball Ab Curls
3x10

Band Scapular Retractions
4x15xmini

Comments: A good session.  This is my second time in this shirt and I'm hoping in the next couple of sessions I'll have it broken in pretty decent.  Hopefully I'll be able to touch 395 to much chest and in the right position.  Would like to open at around 385.  The box squats with this number of pads fairly closely mimics my sumo deadlift start position.



Day 3 (Wednesday, 11/21/12)

Suit Deadlift (44 Velocity)
1x480 (80%)
1x510 (85%)
1x540 (90%)
1x565 (94%)
1x585 (97.5%)

Kroc Rows
13x120

Pull-throughs
5x12x150

1-leg RDL
3x6x45lb

Reverse Crunches
4x8

Band Scapular Retractions
3x15xmini

Comments: Suit deadlift technique is really coming along.  Thrilled with how well I pulled 585.  Had my deadlift suit straps taken in 3/4" and probably need another 1/4" or so yet.



Day 4 (Friday, 11/23/12)

Conv. Rack Pull (pin #3)
2x495 (85%)
2x525 (90%)
2x545 (93%)
2x565 (97%)
2x585 (100%)
2x605 (103%)

Bench (mfor)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Pendlay Row
5x175
5x195
5x215
5x225

BB Reverse Curls
3x10x60

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Side Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Comments: Moved some pretty decent weight on rack pulls today, trying to push the upper back.  Bench moved alright.


Squat: 34 lifts/11 sets (3.1 reps/set) (81.3%eq, 85.4%raw) Total Volume: 15,890lb
Bench: 35 lifts/14 sets (2.5 reps/set) (80.1%eq, 74.1%raw) Total Volume: 9675lb
Deadlift: 17 lifts/11 sets (1.5 reps/set) (89.3%eq, 94.6%raw) Total Volume: 9320lb

Day 1 
 
Days 2 and 3

Week 20 of 29

Day 1 (Sunday, 11/11/12)

Suit Squat (straps down, 42 SC)
2x385 (77%)
*add suit
2x455 (72%)
*add wraps
5x3x505 (80%)

DB Step-ups
3x6x55's

NG Pull-ups
3x1,2,3x+25lb

Pull-throughs
5x12x150

Reverse Crunches
4x8

Comments: Squats were pretty good, can clean the descent up a bit and lower myself a bit smoother and a touch faster.



Day 2 (Tuesday, 11/13/12)

Shirt Bench (46 Super Katana A/S, brand new)
3x225 (71%)
*add shirt
3x255
3x275
3x295
2x315
2x325 (3 board)
2x335 (3 board)
2x345 (3 board)
2x355 (2 board)

SSB DL stance Box Squat (2 pads)
3x355 (71%)
5x3x395 (79%)

Stability ball Ab Curls
3x10

Band Scapular Retractions
4x15xmini

Comments: Pretty decent day in a brand new shirt that is TIGHT in the arms (got them taken in to a size 44).  Was happy to get down to a 2 board with a reasonable weight.  All the weights moved really fast.  Will try to get a lot of volume in it next week and see where it is at after that.  Did a much better job warming up my upper body, specifically my left shoulder for this workout and it paid off.  Also, didn't do my normal high rep, lightweight close grip benching after the shirt work and I think this helped quite a bit. 



Day 3 (Wednesday, 11/14/12)

Deadlift
2x3x470 (80%)
3x2x495 (85%)
3x1x525 (90%)

Kroc Rows
14x115
12x115

Pull-throughs
5x12x150

1-leg RDL
3x6x45lb

Reverse Crunches
4x8

Comments: Deadlift was solid today.  After seeing my pulls from the front I think I should bring my grip in about an inch on either side.



Day 4 (Friday, 11/16/12)

Conv. Rack Pulls (pin #4)
3x495 (85%)
3x525 (90%)
3x545 (93%)
3x565 (97%)
3x585 (100%)

Bench (mfor)
2x3x225 (71%)

MG Bench
4x3x225 (71%)

Reverse Curls
3x10x60

Front Plank
2x30 sec.

Band Scapular Retractions
4x15xmini

Comments: I don't think I will do much of the higher rack pulls, but this does seem like one of the quicker ways to bring up the upper back.  Bench was okay today, but still slower than it should be.  The shirt work is really kicking my butt.

Squat: 38 lifts/13 sets (2.9 reps/set) (78.8%eq, 77.6%raw) Total Volume: 16,700lb
Bench: 40 lifts/15 sets (2.6 reps/set) (76.3%eq, 71.4%raw) Total Volume: 10,550lb
Deadlift: 30 lifts/13 sets (2.3 reps/set) (88.3%) Total Volume: 15,510lb


Day 1 and 3

Week 7-19, volume and intensity

Week 7

Squat: 49 lifts/9 sets (5.4 reps/set) (64.0%) Total Volume: 15,465lb
Bench: 58 lifts/10 sets (5.8 reps/set) (74.0%) Total Volume: 13,090lb
Deadlift: 36 lifts/7sets (5.1 reps/set) (61.1%) Total Volume: 12,540lb

Week 8

Squat: 58 lifts/14 sets (4.1 reps/set) (68.2%) Total Volume: 19,380lb
Bench: 55 lifts/10 sets (5.5 reps/set) (76.8%) Total Volume: 12,875lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (64.0%) Total Volume: 13,140lb

Week 9

Squat: 50 lifts/15 sets (3.3 reps/set) (66.6%) Total Volume: 16,320lb
Bench: 53 lifts/10 sets (5.3 reps/set) (80.9%) Total Volume: 13,075lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (67.5%) Total Volume: 13,860lb

Week 10

Squat: 50 lifts/16 sets (3.1 reps/set) (67.7%) Total Volume: 16,595lb
Bench: 52 lifts/11 sets (4.7 reps/set) (84.0%) Total Volume: 13,320lb
Deadlift: 32 lifts/11 sets (2.9 reps/set) (67.8%) Total Volume: 12,360lb

Week 11

Squat: 32 lifts/10 sets (3.2 reps/set) (74.2%) Total Volume: 11,630lb
Bench: 41 lifts/12 sets (3.4 reps/set) (80.4%) Total Volume: 10,055lb
Deadlift: 28 lifts/9 sets (3.1 reps/set) (68.8%) Total Volume: 10,980lb

Week 12

Squat: 25 lifts/10 sets (2.5 reps/set) (76.3%) Total Volume: 9390lb
Bench: 22 lifts/10 sets (2.2 reps/set) (79.7%) Total Volume: 5350lb
Deadlift: 21 lifts/9 sets (2.3 reps/set) (72.6%) Total Volume: 8685lb

Week 13

Squat: 48 lifts/10 sets (4.8 reps/set) (70%eq, 64.3%raw) Total Volume: 17,020lb
Bench: 59 lifts/12 sets (4.9 reps/set) (59.6%) Total Volume: 11,085lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (71.8%) Total Volume: 14,280lb

Week 14

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

Week 15

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

Week 16

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

Week 17

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

Week 18

Squat: 39 lifts/12 sets (3.3 reps/set) (74.6%eq, 71.5%raw) Total Volume: 15,865lb
Bench: 60 lifts/15 sets (4.0 reps/set) (80.4%eq, 61.7%raw) Total Volume: 13,105lb
Deadlift: 28 lifts/10 sets (2.8 reps/set) (79.6%) Total Volume: 13,040lb

Week 19

Squat: 29 lifts/10 sets (2.9 reps/set) (81.8%eq, 74.8%raw) Total Volume: 11,815lb
Bench: 49 lifts/8 sets (6.1 reps/set) (63.1%) Total Volume: 9,735lb
Deadlift: 25 lifts/10 sets (2.5 reps/set) (85%eq, 83.8%raw) Total Volume: 12,450lb

Week 19 of 29

Day 1 (Sunday, 11/4/12)

Squat w/wraps
2x405 (81%)
*add wraps
3x435 (77%)
3x455 (81%)
3x475 (84%)
2x495 (88%)

DB Step-ups
3x6x55's

Pull-throughs
5x12x150

Reverse Crunches
4x10

Comments: Was out of town and didn't have my squat suit with so ended up getting off the plan a bit and just got some work in.  Will be back in the suit with the straps down next week.



Day 2 (Tuesday, 11/6/12)

MG Ram Bench
3x5x245 (78%)

CG Bench
2x8x165 (52%)

SSB DL stance box Squat (2 pads)
4x4x370 (74%)

DB Incline Curls
3x10x20

Stability ball ab curls
3x10

Band Pullaparts
3x12xmini

Comments: The last 3 weeks in the shirt have really irritated my shoulder so taking it pretty easy this week on pressing.



Day 3 (Wednesday, 11/7/12)

Suit Deadlift (44 Velocity)
5x1+1x510 (85%)

Kroc Rows
15x110
13x110

Pull-throughs
5x12x150

1-leg RDL
3x6x45lb

Reverse Crunches
4x8

Comments: I seem to be on the verge of a breakthrough on deadlift.  Form in the suit is improving a lot.  Need to keep working on opening the knees more and pulling all the slack out of the upper back.



Day 4 (Friday, 11/9/12)

Pendlay Row
5x185
5x205
5x225 (finally!)

Conv. Rack Pull (pin #2)
3x470 (80%)
4x3x495 (85%)

MG Bench
3x6x190 (60%)

Reverse curls
3x10x60

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Side Plank
3x30 sec.

Comments: Was really hard to keep my upper back tight on rack pulls, think these are going to be extremely useful for my deadlift.


Squat: 29 lifts/10 sets (2.9 reps/set) (81.8%eq, 74.8%raw) Total Volume: 11,815lb
Bench: 49 lifts/8 sets (6.1 reps/set) (63.1%raw) Total Volume: 9,735lb
Deadlift: 25 lifts/10 sets (2.5 reps/set) (85%eq, 83.8%raw) Total Volume: 12,450lb  

Week 18 of 29

Day 1 (Sunday, 10/28/12)

Suit Squat (straps down, 42 SC)
2x385 (77%)
*add suit
2x435 (69%)
*add wraps
5x3x475 (75%)

DB Step-ups
3x6x55's

NG Pull-ups
5x3x+45lg

Pull-throughs
5x10x150
20x150

Reverse Crunches
4x8

Comments: Squats were good and easy which was the plan coming off my wrap cycle.  Hoping pull-throughs help balance out my low back a bit better than back extensions seemed to.



Day 2 (Tuesday, 10/30/12)

Shirt Bench (46 Katana A/S)
3x225 (71%)
*add shirt
2x255
2x275
2x295
*to chest
2x315 (83%)
2x2x335 (88%)
1x350 (92%)

CG Bench
2x12x165

SSB DL stance Box Squat (1 pad)
5x4x355 (71%)

DB Incline Curls
3x10x20

Stability ball Ab Curls
3x10

Band Pullaparts
3x12xmini

Comments: When I press in a straightish line right off my chest the lockout is MUCH cleaner, need to keep after this.



Day 3 (Wednesday, 10/31/12)

Deadlift
6x2x470 (80%)

Kroc Rows
18x105
15x105

Pull-throughs
5x10x150

1-leg RDL
3x6x45lb

Reverse Crunches
4x8

Comments: Pulls were fast, technique is improving.



Day 4 (Saturday, 11/3/12)

Bench (mfor)
2x4x225 (71%)

MG Bench
3x4x225 (71%)

Conv. Rack Pull (mid knee)
4x440 (75%)
3x4x470 (80%)

DB Overhead Press
2x20x25's

DB Curls
3x10x35's

Front Plank
3x30 sec.

Side Plank
3x20 sec.

Comments: Good session, bench was a bit slower than expected though.


Squat: 39 lifts/12 sets (3.3 reps/set) (74.6%eq, 71.5%raw) Total Volume: 15,865lb
Bench: 60 lifts/15 sets (4.0 reps/set) (80.4%eq, 61.7%raw) Total Volume: 13,105lb
Deadlift: 28 lifts/10 sets (2.8 reps/set) (79.6%) Total Volume: 13,040lb