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