Week 25 of 29

Day 1 (Sunday, 12/16/12)

Suit Squat (40 SC)
2x365 (73%)
*add suit
2x405
*straps up
1x455
1x505
*add wraps
1x545
3x2x585 (84%)
*walkout
1x630 (planned opener)

NG Pull-ups
3x3x+40lb

Pull-throughs
3x12x150

Reverse Crunches
3x10

Comments: Really wanted to get this far into the cycle before switching to the competition suit, and managed well.  Very happy with that.  Working on unracking the bar by pushing the knees forward and then the hips through, this is feeling really good/easy/strong.  I am really not liking the Safe squat shoes, part of it is probably that they are a little long.  If anyone is interested in size 9.5 Safe Contender squat shoes let me know!



Day 2 (Tuesday, 12/18/12)

Shirt Bench (46 Katana A/S, med. shirt)
2x225 (71%)
*add shirt
2x255
2x285 (touch)
*belt
1x305
4x3x325 (80%)

Front Squat
6x3x275 (55%)

DB Incline Curls
3x10x20

Stability Ball Ab Curls
3x12

Band Scapular Retractions
3x15xmini

Comments: Ecstatic that benches were this easy, but my tennis elbow has come back with a vengeance and is now affecting both arms.  DAMN!  So I'm going to skip shirt benching next week, and then do one week in the medium shirt, an eval with the comp. shirt and I should be ready.



Day 3 (Wednesday, 12/19/12)

Suit Deadlift (44 Velocity, comp., tightened straps)
1+1x435 (74%)
*add suit
1x475
1x505
3x1+1+540 (86%)

Kroc Rows
16x115

Fat Grips Conv. DL
5x1x215

1-leg RDL
4x5x53lb

Reverse Crunches
3x8

Comments: Deadlifts were pretty good.  I think the extended holds is why I almost lost my grip on the second rep of the 3rd set.  Think I need to back off the grip work now as it is probably contributing to the tennis elbow and likely contributed to the grip issue today.



Day 4 (Friday, 12/21/12)

Conv. Rack Pull (pin #3)
2x470 (80%)
2x495 (85%)
2x525 (90%)
2x555 (95%)
2x555 (95%)

Bench (MFOR)
2x3x235 (75%)

MG Bench
3x3x235 (75%)

Reverse BB Curls (stop doing these, irritating forearm)
2x10x65

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Reverse Crunches
3x10

Comments: Rack pulls were a little rough today and bench was kind of slow.  I'll start tapering the volume a bit faster now.

Squat: 31 lifts/14 sets (2.2 reps/set) (76.3%eq, 56.8%raw) Total Volume: 11,505lb
Bench: 34 lifts/13 sets (2.6 reps/set) (76.4%eq, 74.2%raw) Total Volume: 9260lb
Deadlift: 20 lifts/11 sets (1.8 reps/set) (84.0%eq, 86.5%raw) Total Volume: 10,290lb

Day 1 - 3