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