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9/2/2012 5:31:00 PM -
Week 4 Day 1 - Full gear squats & Bench

Finally, starting to gear up. So far up to this point, the training we have been doing has been tough. Volume has been high so its been hard recovering and feeling strong day in and day out. It's one of those things where, Landon draws a plan up and I have to trust it. So far, that's been easy to do.... Results speak for themselves.

This week calls for 90% work, so I was anxious to get this kind of weigh on my back and hands. Check it out:

Warmed up

bar x 2 x 10 reps
145 x 2 x 5 reps
235 x 3
325 x 2
Groove briefs on
*modified a suit to become basically an underwear. These things cannot have legs and they have to be below the belly button. Worth a try at least.
415 x 1
Suit on
505 x 1
595 x 1
645 x 1
675 x 1
645 x 2 sets x 1 reps
*Felt great, moved well. Plan is developing as it should it appears..

bar x 45
135 x 8
185 x 5
225 x 3
275 x 2
315 x 1
*this was the slowest 315 has moved, my shoulder is really bothering me now. It's a basic case of AC joint inflammation, and it's sucking the pressing power out of me.
Shirt on
(single ply bash)
405 x 2 reps (3brd, 2brd)
455 x 2 reps (2brd)
455 x 1 reps (1brd)
445 x 1 reps (1brd)
435 x 1 reps (1brd)
425 x 1 reps (1brd)
445 + 80lbs chain x 1 reps (2brd)
425 + 80lbs chain x 3 sets x 2 reps (2brd)

This took 3+ hours to complete. My shoulders after the squats were blown up with blood from wrapping my knees. We have been wrapping our own knees and today I wrapped them 4 times straight, damn!

all this went well, really happy with today. Looking forward to deadlifts and more squats on tuesday.

Al Caslow

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