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