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

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