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