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