Day 1 (Sunday, 1/13/12) [206.2lb]
Deadlift (44 Velocity bottoms)
6x1x405
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Band Scapular Retractions
3x10xmini
Comments: Very easy, deadlift feels strong.
Day 2 (Tuesday, 1/15/12) [207.8lb]
Squat
3x2x315
Reverse Crunches
4x6
Band Scapular Retractions
3x8xmini
Comments: Keeping my bodyweight up a bit more than usual the week of the meet, think it makes sense.
Day 3 (Wednesday, 1/16/12) [206.8lb]
Bench
3x2x205
Reverse Crunches
3x6
Band Scapular Retractions
2x8xmini
Comments: Feel really good.
Friday, February 8, 2013
Wednesday, January 9, 2013
Week 28 of 29
Day 1 (Sunday, 1/6/12) [morning bw: 206.2lb]
Shirt Bench (46 Super Katana A/S, comp.)
1x225 (71%)
*add shirt
2x265
1x305
1x345 (touch)
*add belt
1x365
1x385 (projected opener)
1x400 (5lb PR) (projected 2nd)
DB Incline Curls
3x10x20's
Inverted Rows
3x8
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: I think I need to set the shirt up for a little less support. I'm thinking instead of belting up for my opener (like I did today), leaving the belt off, and pull the slack out of the shirt. Then for the 2nd attempt instead of jacking the shirt quite a bit leaving the collar close to my neck. Although I am getting good support from the shirt, I am not maximizing it since I am deviating from the proper groove (touching too low, and pressing the bar too far back toward my head). Hoping an adjustment in how I set the shirt up will result in good things on Friday and come meet time.
Day 2 (Tuesday, 1/8/12) [morning bw: 207.2lb]
Suit Deadlift (44 Velocity, comp.)
1x315
*add suit
1x385
*straps up
1x445
1x495 (last warm-up at meet)
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Comments: Everything felt really good today, can't wait to pull at the meet.
Day 3 (Wednesday, 1/9/12) [morning bw: 205.4lb]
Suit Squat (38SC, comp.)
1x365 (73%)
*add suit
2x405
*straps up
1x455
1x515
*add wraps
1x575 (last warm-up)
NG Pull-ups
2x8xBW
Reverse Crunches
3x10
Band Scapular Retractions
3x12xmini
Comments: Technique felt solid today.
Day 4 (Friday, 1/12/13)
Shirt Bench (46 Super Katana A/S, comp.)
1x225 (71%)
*add shirt
2x275
1x315
1x350
1x370 (10lb below planned opener) [no belt]
DB Incline Curls
3x8x15
Inverted Rows
3x6
Stability Ball Ab Curls
3x8
Band Scapular Retractions
3x8xmini
Comments: Today was a really good confidence boost. I think I've been consistently setting my shirt up wrong for weights, more support than necessary. And this has caused me to have a lot of trouble finding the groove. So doing my opener without a belt seemed like a good idea, and 370 was smooth today. The other thing I realized is that I need to take my time bringing the bar down, when I try to move the bar faster at the very beginning it is very easy in this shirt for the bar to drift toward my stomach.
Day 1-4
Shirt Bench (46 Super Katana A/S, comp.)
1x225 (71%)
*add shirt
2x265
1x305
1x345 (touch)
*add belt
1x365
1x385 (projected opener)
1x400 (5lb PR) (projected 2nd)
DB Incline Curls
3x10x20's
Inverted Rows
3x8
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x15xmini
Comments: I think I need to set the shirt up for a little less support. I'm thinking instead of belting up for my opener (like I did today), leaving the belt off, and pull the slack out of the shirt. Then for the 2nd attempt instead of jacking the shirt quite a bit leaving the collar close to my neck. Although I am getting good support from the shirt, I am not maximizing it since I am deviating from the proper groove (touching too low, and pressing the bar too far back toward my head). Hoping an adjustment in how I set the shirt up will result in good things on Friday and come meet time.
Day 2 (Tuesday, 1/8/12) [morning bw: 207.2lb]
Suit Deadlift (44 Velocity, comp.)
1x315
*add suit
1x385
*straps up
1x445
1x495 (last warm-up at meet)
1-leg RDL
4x5x53lb
Reverse Crunches
3x8
Comments: Everything felt really good today, can't wait to pull at the meet.
Day 3 (Wednesday, 1/9/12) [morning bw: 205.4lb]
Suit Squat (38SC, comp.)
1x365 (73%)
*add suit
2x405
*straps up
1x455
1x515
*add wraps
1x575 (last warm-up)
NG Pull-ups
2x8xBW
Reverse Crunches
3x10
Band Scapular Retractions
3x12xmini
Comments: Technique felt solid today.
Day 4 (Friday, 1/12/13)
Shirt Bench (46 Super Katana A/S, comp.)
1x225 (71%)
*add shirt
2x275
1x315
1x350
1x370 (10lb below planned opener) [no belt]
DB Incline Curls
3x8x15
Inverted Rows
3x6
Stability Ball Ab Curls
3x8
Band Scapular Retractions
3x8xmini
Comments: Today was a really good confidence boost. I think I've been consistently setting my shirt up wrong for weights, more support than necessary. And this has caused me to have a lot of trouble finding the groove. So doing my opener without a belt seemed like a good idea, and 370 was smooth today. The other thing I realized is that I need to take my time bringing the bar down, when I try to move the bar faster at the very beginning it is very easy in this shirt for the bar to drift toward my stomach.
Day 1-4
Tuesday, January 1, 2013
Week 27 of 29
Day 1 (Sunday, 12/30/12) [morning bw: 205.6lb]
Suit Squat (38SC, comp.)
1x365 (73%)
*add suit
2x405
*straps up
1x465
1x525
*add wraps
1x575
1x625 (90%)
1x645 (93%)
NG Pull-ups
2x8xBW
Reverse Crunches
3x10
Band Scapular Retractions
3x15xmini
Comments: Absolutely thrilled with today. The narrower stance felt so much more stable and really could descend more aggressively and get more pop out of the hole. Wrapped my upper forearms on all sets after 365 because the tennis elbow was flaring up pretty good in both arms. Hoping I can get some decent shirt work in on Tuesday.
Day 2 (Tuesday, 1/1/13) [morning bw: 205.2lb]
Shirt Bench (46 Katana A/S, med.)
1x225 (71%)
*add shirt
1x265 (touch)
*belt
1x305
2x325 (80%)
2x345 (85%)
2x345 (85%)
DB Incline Curls
3x10x20's
Inverted Rows (false grip)
3x8
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x12xmini
Comments: Haven't been in a shirt in 2 weeks, the groove felt a little off, but got some pretty good work in regardless. Just wanted to get 3 decent sets in, and managed to do so without any wraps on my forearms and without much pain. I did take 800mg of Ibuprofen beforehand though. Feeling optimistic.
Day 3 (Wednesday, 1/2/13) [morning bw: 206.2lb]
Suit Deadlift (44 Velocity, comp.)
1x435 (74%)
*add suit
1x495
1x555
1x575
1x595 (95%)
Kroc Rows
15x125
1-leg RDL
4x5x53lb
Reverse Crunches
4x10
Comments: Was pretty happy with the speed of 95% of my projected max. Things are falling into shape pretty well, especially now that my forearms and elbows are calming down.
Day 4 (Friday, 1/4/13)
Squat
2x365
2x385
3x2x405 (81%)
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x8
Comments: In spite of not doing much raw squat work for 10 weeks these moved really well.
Days 1-3
Suit Squat (38SC, comp.)
1x365 (73%)
*add suit
2x405
*straps up
1x465
1x525
*add wraps
1x575
1x625 (90%)
1x645 (93%)
NG Pull-ups
2x8xBW
Reverse Crunches
3x10
Band Scapular Retractions
3x15xmini
Comments: Absolutely thrilled with today. The narrower stance felt so much more stable and really could descend more aggressively and get more pop out of the hole. Wrapped my upper forearms on all sets after 365 because the tennis elbow was flaring up pretty good in both arms. Hoping I can get some decent shirt work in on Tuesday.
Day 2 (Tuesday, 1/1/13) [morning bw: 205.2lb]
Shirt Bench (46 Katana A/S, med.)
1x225 (71%)
*add shirt
1x265 (touch)
*belt
1x305
2x325 (80%)
2x345 (85%)
2x345 (85%)
DB Incline Curls
3x10x20's
Inverted Rows (false grip)
3x8
Stability Ball Ab Curls
3x10
Band Scapular Retractions
3x12xmini
Comments: Haven't been in a shirt in 2 weeks, the groove felt a little off, but got some pretty good work in regardless. Just wanted to get 3 decent sets in, and managed to do so without any wraps on my forearms and without much pain. I did take 800mg of Ibuprofen beforehand though. Feeling optimistic.
Day 3 (Wednesday, 1/2/13) [morning bw: 206.2lb]
Suit Deadlift (44 Velocity, comp.)
1x435 (74%)
*add suit
1x495
1x555
1x575
1x595 (95%)
Kroc Rows
15x125
1-leg RDL
4x5x53lb
Reverse Crunches
4x10
Comments: Was pretty happy with the speed of 95% of my projected max. Things are falling into shape pretty well, especially now that my forearms and elbows are calming down.
Day 4 (Friday, 1/4/13)
Squat
2x365
2x385
3x2x405 (81%)
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Band Scapular Retractions
3x15xmini
Reverse Crunches
3x8
Comments: In spite of not doing much raw squat work for 10 weeks these moved really well.
Days 1-3
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