Day 1 (Sunday, 11/11/12)
Suit Squat (straps down, 42 SC)
2x385 (77%)
*add suit
2x455 (72%)
*add wraps
5x3x505 (80%)
DB Step-ups
3x6x55's
NG Pull-ups
3x1,2,3x+25lb
Pull-throughs
5x12x150
Reverse Crunches
4x8
Comments: Squats were pretty good, can clean the descent up a bit and lower myself a bit smoother and a touch faster.
Day 2 (Tuesday, 11/13/12)
Shirt Bench (46 Super Katana A/S, brand new)
3x225 (71%)
*add shirt
3x255
3x275
3x295
2x315
2x325 (3 board)
2x335 (3 board)
2x345 (3 board)
2x355 (2 board)
SSB DL stance Box Squat (2 pads)
3x355 (71%)
5x3x395 (79%)
Stability ball Ab Curls
3x10
Band Scapular Retractions
4x15xmini
Comments: Pretty decent day in a brand new shirt that is TIGHT in the arms (got them taken in to a size 44). Was happy to get down to a 2 board with a reasonable weight. All the weights moved really fast. Will try to get a lot of volume in it next week and see where it is at after that. Did a much better job warming up my upper body, specifically my left shoulder for this workout and it paid off. Also, didn't do my normal high rep, lightweight close grip benching after the shirt work and I think this helped quite a bit.
Day 3 (Wednesday, 11/14/12)
Deadlift
2x3x470 (80%)
3x2x495 (85%)
3x1x525 (90%)
Kroc Rows
14x115
12x115
Pull-throughs
5x12x150
1-leg RDL
3x6x45lb
Reverse Crunches
4x8
Comments: Deadlift was solid today. After seeing my pulls from the front I think I should bring my grip in about an inch on either side.
Day 4 (Friday, 11/16/12)
Conv. Rack Pulls (pin #4)
3x495 (85%)
3x525 (90%)
3x545 (93%)
3x565 (97%)
3x585 (100%)
Bench (mfor)
2x3x225 (71%)
MG Bench
4x3x225 (71%)
Reverse Curls
3x10x60
Front Plank
2x30 sec.
Band Scapular Retractions
4x15xmini
Comments: I don't think I will do much of the higher rack pulls, but this does seem like one of the quicker ways to bring up the upper back. Bench was okay today, but still slower than it should be. The shirt work is really kicking my butt.
Squat: 38 lifts/13 sets (2.9 reps/set) (78.8%eq, 77.6%raw) Total Volume: 16,700lb
Bench: 40 lifts/15 sets (2.6 reps/set) (76.3%eq, 71.4%raw) Total Volume: 10,550lb
Deadlift: 30 lifts/13 sets (2.3 reps/set) (88.3%) Total Volume: 15,510lb
Day 1 and 3
Wednesday, November 14, 2012
Saturday, November 10, 2012
Week 7-19, volume and intensity
Week 7
Squat:
49 lifts/9 sets (5.4 reps/set) (64.0%) Total Volume: 15,465lb
Bench: 58 lifts/10 sets (5.8 reps/set) (74.0%) Total Volume: 13,090lb
Deadlift: 36 lifts/7sets (5.1 reps/set) (61.1%) Total Volume: 12,540lb
Bench: 58 lifts/10 sets (5.8 reps/set) (74.0%) Total Volume: 13,090lb
Deadlift: 36 lifts/7sets (5.1 reps/set) (61.1%) Total Volume: 12,540lb
Week 8
Squat:
58 lifts/14 sets (4.1 reps/set) (68.2%) Total Volume: 19,380lb
Bench: 55 lifts/10 sets (5.5 reps/set) (76.8%) Total Volume: 12,875lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (64.0%) Total Volume: 13,140lb
Bench: 55 lifts/10 sets (5.5 reps/set) (76.8%) Total Volume: 12,875lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (64.0%) Total Volume: 13,140lb
Week 9
Squat:
50 lifts/15 sets (3.3 reps/set) (66.6%) Total Volume: 16,320lb
Bench: 53 lifts/10 sets (5.3 reps/set) (80.9%) Total Volume: 13,075lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (67.5%) Total Volume: 13,860lb
Bench: 53 lifts/10 sets (5.3 reps/set) (80.9%) Total Volume: 13,075lb
Deadlift: 36 lifts/10 sets (3.6 reps/set) (67.5%) Total Volume: 13,860lb
Week 10
Squat:
50 lifts/16 sets (3.1 reps/set) (67.7%) Total Volume: 16,595lb
Bench: 52 lifts/11 sets (4.7 reps/set) (84.0%) Total Volume: 13,320lb
Deadlift: 32 lifts/11 sets (2.9 reps/set) (67.8%) Total Volume: 12,360lb
Bench: 52 lifts/11 sets (4.7 reps/set) (84.0%) Total Volume: 13,320lb
Deadlift: 32 lifts/11 sets (2.9 reps/set) (67.8%) Total Volume: 12,360lb
Week 11
Squat:
32 lifts/10 sets (3.2 reps/set) (74.2%) Total Volume: 11,630lb
Bench: 41 lifts/12 sets (3.4 reps/set) (80.4%) Total Volume: 10,055lb
Deadlift: 28 lifts/9 sets (3.1 reps/set) (68.8%) Total Volume: 10,980lb
Bench: 41 lifts/12 sets (3.4 reps/set) (80.4%) Total Volume: 10,055lb
Deadlift: 28 lifts/9 sets (3.1 reps/set) (68.8%) Total Volume: 10,980lb
Week 12
Squat:
25 lifts/10 sets (2.5 reps/set) (76.3%) Total Volume: 9390lb
Bench: 22 lifts/10 sets (2.2 reps/set) (79.7%) Total Volume: 5350lb
Deadlift: 21 lifts/9 sets (2.3 reps/set) (72.6%) Total Volume: 8685lb
Bench: 22 lifts/10 sets (2.2 reps/set) (79.7%) Total Volume: 5350lb
Deadlift: 21 lifts/9 sets (2.3 reps/set) (72.6%) Total Volume: 8685lb
Week 13
Squat:
48 lifts/10 sets (4.8 reps/set) (70%eq, 64.3%raw) Total Volume: 17,020lb
Bench: 59 lifts/12 sets (4.9 reps/set) (59.6%) Total Volume: 11,085lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (71.8%) Total Volume: 14,280lb
Bench: 59 lifts/12 sets (4.9 reps/set) (59.6%) Total Volume: 11,085lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (71.8%) Total Volume: 14,280lb
Week 14
Squat:
52 lifts/15 sets (3.5 reps/set) (77.3%eq, 61.6%raw) Total Volume: 17,950lb
Bench: 35 lifts/10 sets (3.5 reps/set) (64.8%) Total Volume: 7145lb
Deadlift: 38 lifts/10 sets (3.8 reps/set) (74.5%) Total Volume: 16,360lb
Bench: 35 lifts/10 sets (3.5 reps/set) (64.8%) Total Volume: 7145lb
Deadlift: 38 lifts/10 sets (3.8 reps/set) (74.5%) Total Volume: 16,360lb
Week 15
Squat:
51 lifts/18 sets (2.8 reps/set) (80.7%eq, 64.6%raw) Total Volume: 18,205lb
Bench: 40 lifts/10 sets (4.0 reps/set) (64.5%) Total Volume: 8125lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (75.6%) Total Volume: 15,030lb
Bench: 40 lifts/10 sets (4.0 reps/set) (64.5%) Total Volume: 8125lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (75.6%) Total Volume: 15,030lb
Week 16
Squat:
34 lifts/12 sets (2.8 reps/set) (81.7%eq, 70.4%raw) Total Volume: 13,830lb
Bench: 61 lifts/11 sets (5.5 reps/set) (80.2%eq, 60.6%raw) Total Volume: 12,665lb
Deadlift: 24 lifts/10 sets (2.4 reps/set) (78.3%) Total Volume: 11,000lb
Bench: 61 lifts/11 sets (5.5 reps/set) (80.2%eq, 60.6%raw) Total Volume: 12,665lb
Deadlift: 24 lifts/10 sets (2.4 reps/set) (78.3%) Total Volume: 11,000lb
Week 17
Squat:
30 lifts/9 sets (3.3 reps/set) (87.9%eq, 66.9%raw) Total Volume: 11,495lb
Bench: 63 lifts/16 sets (3.9 reps/set) (87.4%eq, 61.3%raw) Total Volume: 14,665lb
Deadlift: 21 lifts/13 sets (1.6 reps/set) (87.8%eq, 79.1%raw) Total Volume: 10,290lb
Bench: 63 lifts/16 sets (3.9 reps/set) (87.4%eq, 61.3%raw) Total Volume: 14,665lb
Deadlift: 21 lifts/13 sets (1.6 reps/set) (87.8%eq, 79.1%raw) Total Volume: 10,290lb
Week 18
Squat:
39 lifts/12 sets (3.3 reps/set) (74.6%eq, 71.5%raw) Total Volume: 15,865lb
Bench: 60 lifts/15 sets (4.0 reps/set) (80.4%eq, 61.7%raw) Total Volume: 13,105lb
Deadlift: 28 lifts/10 sets (2.8 reps/set) (79.6%) Total Volume: 13,040lb
Bench: 60 lifts/15 sets (4.0 reps/set) (80.4%eq, 61.7%raw) Total Volume: 13,105lb
Deadlift: 28 lifts/10 sets (2.8 reps/set) (79.6%) Total Volume: 13,040lb
Week 19
Squat: 29 lifts/10 sets
(2.9 reps/set) (81.8%eq, 74.8%raw) Total Volume: 11,815lbBench: 49 lifts/8 sets (6.1 reps/set) (63.1%) Total Volume: 9,735lb
Deadlift: 25 lifts/10 sets (2.5 reps/set) (85%eq, 83.8%raw) Total Volume: 12,450lb
Friday, November 9, 2012
Week 19 of 29
Day 1 (Sunday, 11/4/12)
Squat w/wraps
2x405 (81%)
*add wraps
3x435 (77%)
3x455 (81%)
3x475 (84%)
2x495 (88%)
DB Step-ups
3x6x55's
Pull-throughs
5x12x150
Reverse Crunches
4x10
Comments: Was out of town and didn't have my squat suit with so ended up getting off the plan a bit and just got some work in. Will be back in the suit with the straps down next week.
Day 2 (Tuesday, 11/6/12)
MG Ram Bench
3x5x245 (78%)
CG Bench
2x8x165 (52%)
SSB DL stance box Squat (2 pads)
4x4x370 (74%)
DB Incline Curls
3x10x20
Stability ball ab curls
3x10
Band Pullaparts
3x12xmini
Comments: The last 3 weeks in the shirt have really irritated my shoulder so taking it pretty easy this week on pressing.
Day 3 (Wednesday, 11/7/12)
Suit Deadlift (44 Velocity)
5x1+1x510 (85%)
Kroc Rows
15x110
13x110
Pull-throughs
5x12x150
1-leg RDL
3x6x45lb
Reverse Crunches
4x8
Comments: I seem to be on the verge of a breakthrough on deadlift. Form in the suit is improving a lot. Need to keep working on opening the knees more and pulling all the slack out of the upper back.
Day 4 (Friday, 11/9/12)
Pendlay Row
5x185
5x205
5x225 (finally!)
Conv. Rack Pull (pin #2)
3x470 (80%)
4x3x495 (85%)
MG Bench
3x6x190 (60%)
Reverse curls
3x10x60
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Side Plank
3x30 sec.
Comments: Was really hard to keep my upper back tight on rack pulls, think these are going to be extremely useful for my deadlift.
Squat: 29 lifts/10 sets (2.9 reps/set) (81.8%eq, 74.8%raw) Total Volume: 11,815lb
Bench: 49 lifts/8 sets (6.1 reps/set) (63.1%raw) Total Volume: 9,735lb
Deadlift: 25 lifts/10 sets (2.5 reps/set) (85%eq, 83.8%raw) Total Volume: 12,450lb
Squat w/wraps
2x405 (81%)
*add wraps
3x435 (77%)
3x455 (81%)
3x475 (84%)
2x495 (88%)
DB Step-ups
3x6x55's
Pull-throughs
5x12x150
Reverse Crunches
4x10
Comments: Was out of town and didn't have my squat suit with so ended up getting off the plan a bit and just got some work in. Will be back in the suit with the straps down next week.
Day 2 (Tuesday, 11/6/12)
MG Ram Bench
3x5x245 (78%)
CG Bench
2x8x165 (52%)
SSB DL stance box Squat (2 pads)
4x4x370 (74%)
DB Incline Curls
3x10x20
Stability ball ab curls
3x10
Band Pullaparts
3x12xmini
Comments: The last 3 weeks in the shirt have really irritated my shoulder so taking it pretty easy this week on pressing.
Day 3 (Wednesday, 11/7/12)
Suit Deadlift (44 Velocity)
5x1+1x510 (85%)
Kroc Rows
15x110
13x110
Pull-throughs
5x12x150
1-leg RDL
3x6x45lb
Reverse Crunches
4x8
Comments: I seem to be on the verge of a breakthrough on deadlift. Form in the suit is improving a lot. Need to keep working on opening the knees more and pulling all the slack out of the upper back.
Day 4 (Friday, 11/9/12)
Pendlay Row
5x185
5x205
5x225 (finally!)
Conv. Rack Pull (pin #2)
3x470 (80%)
4x3x495 (85%)
MG Bench
3x6x190 (60%)
Reverse curls
3x10x60
Band Hip Abductors
3x12xlight
Front Plank
3x30 sec.
Side Plank
3x30 sec.
Comments: Was really hard to keep my upper back tight on rack pulls, think these are going to be extremely useful for my deadlift.
Squat: 29 lifts/10 sets (2.9 reps/set) (81.8%eq, 74.8%raw) Total Volume: 11,815lb
Bench: 49 lifts/8 sets (6.1 reps/set) (63.1%raw) Total Volume: 9,735lb
Deadlift: 25 lifts/10 sets (2.5 reps/set) (85%eq, 83.8%raw) Total Volume: 12,450lb
Monday, November 5, 2012
Week 18 of 29
Day 1 (Sunday, 10/28/12)
Suit Squat (straps down, 42 SC)
2x385 (77%)
*add suit
2x435 (69%)
*add wraps
5x3x475 (75%)
DB Step-ups
3x6x55's
NG Pull-ups
5x3x+45lg
Pull-throughs
5x10x150
20x150
Reverse Crunches
4x8
Comments: Squats were good and easy which was the plan coming off my wrap cycle. Hoping pull-throughs help balance out my low back a bit better than back extensions seemed to.
Day 2 (Tuesday, 10/30/12)
Shirt Bench (46 Katana A/S)
3x225 (71%)
*add shirt
2x255
2x275
2x295
*to chest
2x315 (83%)
2x2x335 (88%)
1x350 (92%)
CG Bench
2x12x165
SSB DL stance Box Squat (1 pad)
5x4x355 (71%)
DB Incline Curls
3x10x20
Stability ball Ab Curls
3x10
Band Pullaparts
3x12xmini
Comments: When I press in a straightish line right off my chest the lockout is MUCH cleaner, need to keep after this.
Day 3 (Wednesday, 10/31/12)
Deadlift
6x2x470 (80%)
Kroc Rows
18x105
15x105
Pull-throughs
5x10x150
1-leg RDL
3x6x45lb
Reverse Crunches
4x8
Comments: Pulls were fast, technique is improving.
Day 4 (Saturday, 11/3/12)
Bench (mfor)
2x4x225 (71%)
MG Bench
3x4x225 (71%)
Conv. Rack Pull (mid knee)
4x440 (75%)
3x4x470 (80%)
DB Overhead Press
2x20x25's
DB Curls
3x10x35's
Front Plank
3x30 sec.
Side Plank
3x20 sec.
Comments: Good session, bench was a bit slower than expected though.
Squat: 39 lifts/12 sets (3.3 reps/set) (74.6%eq, 71.5%raw) Total Volume: 15,865lb
Bench: 60 lifts/15 sets (4.0 reps/set) (80.4%eq, 61.7%raw) Total Volume: 13,105lb
Deadlift: 28 lifts/10 sets (2.8 reps/set) (79.6%) Total Volume: 13,040lb
Suit Squat (straps down, 42 SC)
2x385 (77%)
*add suit
2x435 (69%)
*add wraps
5x3x475 (75%)
DB Step-ups
3x6x55's
NG Pull-ups
5x3x+45lg
Pull-throughs
5x10x150
20x150
Reverse Crunches
4x8
Comments: Squats were good and easy which was the plan coming off my wrap cycle. Hoping pull-throughs help balance out my low back a bit better than back extensions seemed to.
Day 2 (Tuesday, 10/30/12)
Shirt Bench (46 Katana A/S)
3x225 (71%)
*add shirt
2x255
2x275
2x295
*to chest
2x315 (83%)
2x2x335 (88%)
1x350 (92%)
CG Bench
2x12x165
SSB DL stance Box Squat (1 pad)
5x4x355 (71%)
DB Incline Curls
3x10x20
Stability ball Ab Curls
3x10
Band Pullaparts
3x12xmini
Comments: When I press in a straightish line right off my chest the lockout is MUCH cleaner, need to keep after this.
Day 3 (Wednesday, 10/31/12)
Deadlift
6x2x470 (80%)
Kroc Rows
18x105
15x105
Pull-throughs
5x10x150
1-leg RDL
3x6x45lb
Reverse Crunches
4x8
Comments: Pulls were fast, technique is improving.
Day 4 (Saturday, 11/3/12)
Bench (mfor)
2x4x225 (71%)
MG Bench
3x4x225 (71%)
Conv. Rack Pull (mid knee)
4x440 (75%)
3x4x470 (80%)
DB Overhead Press
2x20x25's
DB Curls
3x10x35's
Front Plank
3x30 sec.
Side Plank
3x20 sec.
Comments: Good session, bench was a bit slower than expected though.
Squat: 39 lifts/12 sets (3.3 reps/set) (74.6%eq, 71.5%raw) Total Volume: 15,865lb
Bench: 60 lifts/15 sets (4.0 reps/set) (80.4%eq, 61.7%raw) Total Volume: 13,105lb
Deadlift: 28 lifts/10 sets (2.8 reps/set) (79.6%) Total Volume: 13,040lb
Friday, October 26, 2012
Week 17 of 29
Day 1 (Sunday, 10/21/12)
Squat w/wraps
1x425 (85%)
*add wraps
2x465 (82%)
2x495 (88%)
2x510 (90%)
3x510 (90%) [PR]
Squat walkout (8 sec. hold)
1x555
DB Step-ups
3x6x55's
NG Pull-ups
4x3x+45lb
Reverse Crunches
4x8
Back Extension
2x12
Comments: Really happy with this knee wrap cycle, went extremely well.
Day 2 (Tuesday, 10/23/12)
Shirt Bench (46 Katana A/S)
2x255 (81%)
*add shirt
2x255
2x275
2x295
3x315 (2 board)
3x325 (1 board)
3x335 (1 board)
3x345 (1/2 board)
0x370 (chest) [fast, but arced back too quickly]
CG Bench
12x165
11x165
SSB DL stance Box Squat (1 pad)
5x315 (63%)
3x5x335 (67%)
DB Incline Curls
3x10x25's
Band standing abs
4x15xaverage
Band Pullaparts
4x15xmini
Comments: Wrestled with a new shirt today and it kicked my butt a bit. Should be better next week. Switched to box squats because I think high bar squats were irritating my low back a little too much.
Day 3 (Wednesday, 10/24/12)
Pendlay Rows
3x5x215
Suit Deadlift (44 Velocity)
1x480 (80%)
2x1x510 (85%)
6x1x540 (90%)
Back Extension
4x10
Kroc Rows
12x120
10x120
Pulldown holds
4x8secx80
Reverse Crunches
4x8
Comments: Brand new deadlift suit, had a lot of trouble getting set-up properly and locking out. I'm starting to stretch the legs of the suit out and hoping that will make a big difference.
Day 4 (Friday, 10/26/12)
Conv. Rack Pull (pin #1)
3x440 (75%)
3x3x470 (80%)
MG Bench
3x4x215 (68%)
Bench (POR)
2x4x225 (71%)
DB Overhead Press
2x20x25's
Reverse BB Curls
8x50
3x8x70
Front Plank
2x30 sec.
Side Plank
3x20 sec.
Comments: Low back is feeling it and bench wasn't quite as fast as I had hoped. Feeling pretty beat up right now. I really think rack pulls are going to be productive, they just feel like something I need.
Squat: 30 lifts/9 sets (3.3 reps/set) (87.9%eq, 66.9%raw) Total Volume: 11,495lb
Bench: 63 lifts/16 sets (3.9 reps/set) (87.4%eq, 61.3%raw) Total Volume: 14,665lb
Deadlift: 21 lifts/13 sets (1.6 reps/set) (87.8%eq, 79.1%raw) Total Volume: 10,290lb
Day 1
Day 2
Day 3
Squat w/wraps
1x425 (85%)
*add wraps
2x465 (82%)
2x495 (88%)
2x510 (90%)
3x510 (90%) [PR]
Squat walkout (8 sec. hold)
1x555
DB Step-ups
3x6x55's
NG Pull-ups
4x3x+45lb
Reverse Crunches
4x8
Back Extension
2x12
Comments: Really happy with this knee wrap cycle, went extremely well.
Day 2 (Tuesday, 10/23/12)
Shirt Bench (46 Katana A/S)
2x255 (81%)
*add shirt
2x255
2x275
2x295
3x315 (2 board)
3x325 (1 board)
3x335 (1 board)
3x345 (1/2 board)
0x370 (chest) [fast, but arced back too quickly]
CG Bench
12x165
11x165
SSB DL stance Box Squat (1 pad)
5x315 (63%)
3x5x335 (67%)
DB Incline Curls
3x10x25's
Band standing abs
4x15xaverage
Band Pullaparts
4x15xmini
Comments: Wrestled with a new shirt today and it kicked my butt a bit. Should be better next week. Switched to box squats because I think high bar squats were irritating my low back a little too much.
Day 3 (Wednesday, 10/24/12)
Pendlay Rows
3x5x215
Suit Deadlift (44 Velocity)
1x480 (80%)
2x1x510 (85%)
6x1x540 (90%)
Back Extension
4x10
Kroc Rows
12x120
10x120
Pulldown holds
4x8secx80
Reverse Crunches
4x8
Comments: Brand new deadlift suit, had a lot of trouble getting set-up properly and locking out. I'm starting to stretch the legs of the suit out and hoping that will make a big difference.
Day 4 (Friday, 10/26/12)
Conv. Rack Pull (pin #1)
3x440 (75%)
3x3x470 (80%)
MG Bench
3x4x215 (68%)
Bench (POR)
2x4x225 (71%)
DB Overhead Press
2x20x25's
Reverse BB Curls
8x50
3x8x70
Front Plank
2x30 sec.
Side Plank
3x20 sec.
Comments: Low back is feeling it and bench wasn't quite as fast as I had hoped. Feeling pretty beat up right now. I really think rack pulls are going to be productive, they just feel like something I need.
Squat: 30 lifts/9 sets (3.3 reps/set) (87.9%eq, 66.9%raw) Total Volume: 11,495lb
Bench: 63 lifts/16 sets (3.9 reps/set) (87.4%eq, 61.3%raw) Total Volume: 14,665lb
Deadlift: 21 lifts/13 sets (1.6 reps/set) (87.8%eq, 79.1%raw) Total Volume: 10,290lb
Day 1
Day 2
Day 3
Tuesday, October 16, 2012
Week 16 of 29
Day 1 (Sunday, 10/16/12)
Squat w/wraps
2x405 (81%)
*add wraps
2x435 (77%)
5x3x465 (82%)
Squat Walkout (8 sec. hold)
1x495
1x525
DB Step-ups
3x6x55's
NG Pull-ups
4x3x+40lb
Reverse Crunches
4x8
Comments: Squats moved smoothly but for whatever reason this kicked my butt pretty good.
Day 2 (Tuesday, 10/16/12)
Shirt Bench (42 Fury)
3x245 (78%)
*add shirt
2x1x245
1x285
3x3x305 (80%)
CG Bench
2x12x165 (52%)
High bar Squat (narrow stance)
5x3x345 (69%)
DB Incline curls
3x10x25's
Band standing abs
4x12xaverage
Band Pullaparts
4x15xmini
Comments: The 42 Fury might be stretched out, but it doesn't work particularly well as a "loose" shirt because it's REALLY tight in the chest plate. Need to update my shirts, will order tomorrow. Squats were good, but the volume and intensity is getting tougher with the wraps thrown in.
Day 3 (Wednesday, 10/17/12)
Pendlay Rows
3x5x205
Deadlift
2x2x495 (85%)
4x1x525 (90%)
Back Extension
4x10
Kroc Rows
10x115
12x115
Pulldown Holds
4x8secx80
Reverse Crunches
5x8
Comments: Held my position really well in deadlift, just didn't have a ton of pop since I pushed the volume the last couple of weeks.
Day 4 (Friday, 10/19/12)
Conv. Rack Pulls (pin #1)
4x410 (70%)
3x4x440 (75%)
MG Bench
3x5x205 (65%)
Bench (por)
2x5x215 (68%)
DB Overhead Press
2x20x25's
Reverse BB curls
8x50
3x8x70
Rotator cuff
2x20xmicro
Front Plank
2x30 sec.
Side Plank
3x20 sec.
Comments: Low back was a bit fried and the rack pulls fit the bill really well. Plan to do a 6-week rack pull cycle and hit the upper back pretty hard from progressively higher pins.
Squat: 34 lifts/12 sets (2.8 reps/set) (81.7%eq, 70.4%raw) Total Volume: 13,830lb
Bench: 61 lifts/11 sets (5.5 reps/set) (80.2%eq, 60.6%raw) Total Volume: 12,665lb
Deadlift: 24 lifts/10 sets (2.4 reps/set) (78.3%) Total Volume: 11,000lb
Days 1 and 2 Day 2 Days 3 and 4
Squat w/wraps
2x405 (81%)
*add wraps
2x435 (77%)
5x3x465 (82%)
Squat Walkout (8 sec. hold)
1x495
1x525
DB Step-ups
3x6x55's
NG Pull-ups
4x3x+40lb
Reverse Crunches
4x8
Comments: Squats moved smoothly but for whatever reason this kicked my butt pretty good.
Day 2 (Tuesday, 10/16/12)
Shirt Bench (42 Fury)
3x245 (78%)
*add shirt
2x1x245
1x285
3x3x305 (80%)
CG Bench
2x12x165 (52%)
High bar Squat (narrow stance)
5x3x345 (69%)
DB Incline curls
3x10x25's
Band standing abs
4x12xaverage
Band Pullaparts
4x15xmini
Comments: The 42 Fury might be stretched out, but it doesn't work particularly well as a "loose" shirt because it's REALLY tight in the chest plate. Need to update my shirts, will order tomorrow. Squats were good, but the volume and intensity is getting tougher with the wraps thrown in.
Day 3 (Wednesday, 10/17/12)
Pendlay Rows
3x5x205
Deadlift
2x2x495 (85%)
4x1x525 (90%)
Back Extension
4x10
Kroc Rows
10x115
12x115
Pulldown Holds
4x8secx80
Reverse Crunches
5x8
Comments: Held my position really well in deadlift, just didn't have a ton of pop since I pushed the volume the last couple of weeks.
Day 4 (Friday, 10/19/12)
Conv. Rack Pulls (pin #1)
4x410 (70%)
3x4x440 (75%)
MG Bench
3x5x205 (65%)
Bench (por)
2x5x215 (68%)
DB Overhead Press
2x20x25's
Reverse BB curls
8x50
3x8x70
Rotator cuff
2x20xmicro
Front Plank
2x30 sec.
Side Plank
3x20 sec.
Comments: Low back was a bit fried and the rack pulls fit the bill really well. Plan to do a 6-week rack pull cycle and hit the upper back pretty hard from progressively higher pins.
Squat: 34 lifts/12 sets (2.8 reps/set) (81.7%eq, 70.4%raw) Total Volume: 13,830lb
Bench: 61 lifts/11 sets (5.5 reps/set) (80.2%eq, 60.6%raw) Total Volume: 12,665lb
Deadlift: 24 lifts/10 sets (2.4 reps/set) (78.3%) Total Volume: 11,000lb
Days 1 and 2 Day 2 Days 3 and 4
Sunday, October 7, 2012
Week 15 of 29
Day 1 (Sunday, 10/7/12)
Squat w/wraps
3x385 (77%)
*add wraps
3x425 (75%)
5x2x465 (82%)
Front Squats
3x275 (55%)
6x2x300 (60%)
DB Step-ups
3x6x55's
NG Pull-ups
4x3x+35lb
Reverse Crunches
5x8
Comments: Pretty good work today, got some decent volume in. Really keeping my upper back position solid on squats and front squats.
Day 2 (Tuesday, 10/9/12)
High bar Squat (narrow stance)
4x5x335 (67%)
Bench
5x3x225 (71%)
Pendlay Rows
3x5x195
DB Incline Curls
3x10x20's
Band Standing Abs
4x20xlight
Band Pullaparts
4x15xmini
Comments: Had to work on those squats today. Think the higher intensity in the wraps is kicking my butt a bit. Going to take an easier week on bench to bridge into shirt work which will start next week.
Day 3 (Wednesday, 10/10/12)
Deadlift
7x1+1x495 (85%)
Good Mornings
5x205
2x5x225
Kroc Rows
15x110
12x110
Pulldown Holds
4x5secx80
Reverse Crunches
4x8
Comments: Some good volume on deadlift today, upper back got a bit fatigued toward the very end. Low back didn't feel the best on good mornings. Not sure this exercise is all that productive for me.
Day 4 (Friday, 10/12/12)
CG Bench
5x5x190 (60%)
DB Overhead press
2x20x25's
Conventional Deadlift
4x5x405 (69%)
BB Reverse Curls
8x50
3x8x70
Front Plank
2x30 sec.
Side Plank
3x20 sec.
Reverse Crunches
3x8
Comments: Easy week on bench, and Tuesday felt a little slower than I wanted so decided to push down the intensity a little more. Get back in the shirt next week. Low back felt a little funky pulling today, but got through deadlifts well enough. Might have to take it a bit easier on the low back.
Squat: 51 lifts/18 sets (2.8 reps/set) (80.7%eq, 64.6%raw) Total Volume: 18,205lb
Bench: 40 lifts/10 sets (4.0 reps/set) (64.5%) Total Volume: 8125lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (75.6%) Total Volume: 15,030lb
Days 1 and 2
Days 3 and 4
Squat w/wraps
3x385 (77%)
*add wraps
3x425 (75%)
5x2x465 (82%)
Front Squats
3x275 (55%)
6x2x300 (60%)
DB Step-ups
3x6x55's
NG Pull-ups
4x3x+35lb
Reverse Crunches
5x8
Comments: Pretty good work today, got some decent volume in. Really keeping my upper back position solid on squats and front squats.
Day 2 (Tuesday, 10/9/12)
High bar Squat (narrow stance)
4x5x335 (67%)
Bench
5x3x225 (71%)
Pendlay Rows
3x5x195
DB Incline Curls
3x10x20's
Band Standing Abs
4x20xlight
Band Pullaparts
4x15xmini
Comments: Had to work on those squats today. Think the higher intensity in the wraps is kicking my butt a bit. Going to take an easier week on bench to bridge into shirt work which will start next week.
Day 3 (Wednesday, 10/10/12)
Deadlift
7x1+1x495 (85%)
Good Mornings
5x205
2x5x225
Kroc Rows
15x110
12x110
Pulldown Holds
4x5secx80
Reverse Crunches
4x8
Comments: Some good volume on deadlift today, upper back got a bit fatigued toward the very end. Low back didn't feel the best on good mornings. Not sure this exercise is all that productive for me.
Day 4 (Friday, 10/12/12)
CG Bench
5x5x190 (60%)
DB Overhead press
2x20x25's
Conventional Deadlift
4x5x405 (69%)
BB Reverse Curls
8x50
3x8x70
Front Plank
2x30 sec.
Side Plank
3x20 sec.
Reverse Crunches
3x8
Comments: Easy week on bench, and Tuesday felt a little slower than I wanted so decided to push down the intensity a little more. Get back in the shirt next week. Low back felt a little funky pulling today, but got through deadlifts well enough. Might have to take it a bit easier on the low back.
Squat: 51 lifts/18 sets (2.8 reps/set) (80.7%eq, 64.6%raw) Total Volume: 18,205lb
Bench: 40 lifts/10 sets (4.0 reps/set) (64.5%) Total Volume: 8125lb
Deadlift: 34 lifts/11 sets (3.1 reps/set) (75.6%) Total Volume: 15,030lb
Days 1 and 2
Days 3 and 4
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