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