Week 26 of 29

Day 1 (Sunday, 12/23/12) [morning bw: 204.4lb]

Suit Squat (38 SC, comp.)
2x365 (73%)
1x405 (81%)
*add suit
2x405
*straps up
1x465
1x525
*add wraps
1x575
1x610 (88%)
2x610
1x610
*walkout
1x660

Front Squat
3x5x225 (45%)

NG Pull-ups
3x3x+45lb

Reverse Crunches
3x10

Comments: Just not as good as I was hoping, not sure if I should back off a bit or if it was just not such a great day.



Day 2 (Monday, 12/24/12)

MG Bench (Ram)
2x225
*add Ram
2x265
2x305 (75%) [shut it down, tennis elbow in both arms flared up something furious.]

DB Incline Curls
2x12x20

Stability ball ab curls
3x12

Band Scapular Retractions
2x15xmini

Comments: Complete crap today.  Probably didn't help that I had a day less rest because of Christmas, but clearly I was right to not try to shirt bench this week.



Day 3 (Wednesday, 12/26/12)

Suit Deadlift (44 Velocity, comp. suit)
1+1x435
*add suit
1x495
1x535
4x1x565 (90%)

Kroc Rows
15x120

1-leg RDL
4x5x53lb

Reverse Crunches
4x10

Comments: Pretty happy with today, deadlift seems to be going well.



Day 4  (Friday, 12/28/12)

Squat
5x3x275 (55%)

Pendlay Row
8x185
8x205
8x225

NG DB Bench
8x70's
8x80's
8x90's

Band Hip Abductors
3x12xlight

Front Plank
3x30 sec.

Band Scapular Retractions
3x15xmini

Reverse Crunches
3x8

Comments: Skipped raw bench today to give my forearms and elbows a chance to heal before shirt benching Tuesday, will have an hour massage tomorrow, probably most of it will be focused on the arms.  I have this idea that if I move my stance in on squat a couple of inches on either side (right around shoulder width) that I'll have much better stability.  Felt good today so will try it suited up on Sunday.  My upper back has gotten a lot stronger in this cycle, don't think I could do more than ~8x175 on Pendlay rows with decent form leading up to Nationals.

Squat: 42 lifts/17 sets (2.5 reps/set) (77.1%eq, 52.3%raw) Total Volume: 13,450lb
Bench: 6 lifts/3 sets (2.0 reps/set) (70.0%eq, 71.4%raw) Total Volume: 1590lb [tennis elbows]
Deadlift: 8 lifts/7 sets (1.1 reps/set) (82.8%eq, 74.4%raw) Total Volume: 4160lb


Day 1 and 3