Week 24 of 29

Day 1 (Sunday, 12/9/12)

Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
3x3x555 (80%)

NG Pull-ups
3x3x35lb

Pull-throughs
3x12x150

Reverse Crunches
3x10

Comments: Felt rather light-headed through most of this, probably caused by not taking enough carbs in before and during the workout.  First work set on squats was a mess, my suit was likely not seated properly.  Then I got my head out of my ass and put together a couple of good sets and shut it down.  Wanted to keep the volume a bit lower when feeling this crappy.



Day 2 (Tuesday, 12/11/12)

Shirt Bench (46 Super Katana A/S, comp. shirt)
2x225 (71%)
*add shirt
2x255
2x285
1x315
*belt
1x345 (touch)
1x365
3x1x385 (projected opener)

Front Squat
8x2x275 (55%)

DB Incline Curls
3x10x20

Stability Ball Ab Curls
3x10

Band Scapular Retractions
3x15xmini

Comments: Quite happy with bench today.  Had the shirt in my neck and the bottom of the arm 3 finger widths from the edge of my elbow.  Still quite difficult to touch, but really good support.



Day 3 (Wednesday, 12/12/12)

Suit Deadlift (44 Veocity, comp.)
1+1x455 (78%)
*add suit
1x495
5x1+1x520 (83%)

Kroc Rows
16x110

Fat Gripz Conv. DL
3x2x205
2x1x205 (6 sec. hold at top)

1-leg RDL
3x5x53lb

Reverse Crunches
3x8

Comments: Pretty good today.  Was a bit smoked by the last set of deadlift.



Day 4 (Friday, 12/14/12)

Conv. Rack Pull (pin #3)
3x470 (80%)
3x495 (85%)
3x525 (90%)
3x525 (90%)

Bench (mfor)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Reverse BB Curls
3x10x65

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Comments: This felt better on the low back than last week.  Needed it.


Squat: 31 lifts/15 sets (2.1 reps/set) (75.0%eq, 57.0%raw) Total Volume: 11,895lb
Bench: 27 lifts/14 sets (1.9 reps/set) (80.0%eq, 74.2%raw) Total Volume: 7235lb
Deadlift: 25 lifts/11 sets (2.3 reps/set) (82.4%eq, 84.9%raw) Total Volume: 12,650lb

Day 1-3