Week 23 of 29

Day 1 (Sunday, 12/2/12)

Suit Squat (40 SC)
2x365 (73%)
*add suit (straps down)
2x405
1x455
*add straps
1x495
*add wraps
4x3x535 (77%)

DB Step-ups
2x6x55's

NG Pull-ups
4x3x+30lb

Pull-throughs
4x12x150

Reverse Crunches
4x8

Comments: Pretty decent form today.  I am unracking the bar with my head up, and then looking down which seems to keep my back tighter.  Even though I took 2 Zantac before I felt pretty nauseous, and also the low back felt a bit funky so I decided to cut a set.  Good start.



Day 2 (Tuesday, 12/4/12)

Shirt Bench (46 Katana A/S)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
5x2x325 (80%)

Front Squat
5x5x250 (50%)

DB Incline Curls
3x10x20

Stability ball Ab Curls
3x10

Band Scapular Retractions
3x15xmini

Comments: Really good shirt session today, very good way to start this competition cycle off.



Day 3 (Wednesday, 12/5/12)

Suit Deadlift (44 Velocity)
1+1x455 (78%)
*add suit
6x1+1x500 (80%)

Kroc Rows
20x105
14x105

Fat Gripz Conv. DL
4x195
3x195 (missed 4th, haha)
4x195
2x1x195 (8 sec. hold)

1-leg RDL
3x5x53lb

Reverse Crunches
4x8

Comments: Once I tightened my back and made sure I started the pull with good structure things felt really good.



Day 4 (Friday, 12/7/12)

Conv. Rack Pull (pin #1)
4x4x440 (75%)

Bench (mfor)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Pendlay Row
5x185
5x205
5x225

Reverse BB Curls
3x10x60

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Side Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Comments: Low back felt really shitty after this, think I have to be careful on the rack pulls and barbell rows.

Squat: 43 lifts/13 sets (3.3 reps/set) (73.7%eq, 51.7%raw) Total Volume: 15,160lb
Bench: 32 lifts/14 sets (2.3 reps/set) (75.9%eq, 74.2%raw) Total Volume: 8610lb
Deadlift: 30 lifts/11 sets (2.7 reps/set) (79.6%eq, 80.0%raw) Total Volume: 14,430lb

Day 1-3