Training week of 11/17/12

Weight - 216.4

11/13/12

Max Effort Press

Incline Press - 135x10, 225x5, 275x3, 315x1, 375x1, 405* missed

BB 1/2 Military Press - 135x10, 185x5, 225x5, 275x5, 315x5

3"Board Close Grip Bench Press - 135x10, 225x8, 315x8, 365x6

Green Band DB Tricep Extensions - 50x8, 55x8, 60x8, 65x8

Lat Pull - 3x12

Tricep Pushdown - 3x12

Seated Cable Row - 3x12

11/14/12

Max Effort Pull

Deadlift from plate (-1.5") - 135x10, 225x5, 315x5, 405x3, 495x1. 545x1. 585x1, 605x1

Front Squat - 135x5, 185x5, 225x5, 275x3, 315x1, 365x1, 315x5

Deficit Deadlift (+3") - 135x8, 225x8, 315x8. 405x8, 455x8

DB Walking Lunge - 80's x3x16

11/16/12

Dynamic Effort Press

Green Band Bench - 275x6x3, 300x2x2

BB Incline Press - 135x8, 185x8, 225x8, 275x8, 315x8

DB Military Press - 80x8. 100x8. 120x8

Pushups - 3x25

Single Arm Cable Row - 3x10

Lat Pulldowns - 3x12

11/17/12

Dynamic Effort Squat/Pull

Green Band Squat - 275x6x3, 300x2x2

Green Band Deadlift - 135x8, 185x5, 225x3, 275x3, 315x3, 365x3, 405x3

BB Shoulder Supported Hip Extension - 225x10, 315x10, 405x8, 585x8, 675x8, 765x5

DB Walking Lunge - 85x3x20

BW Glute Ham Raise - 3x8

This was a great week of training... Definitely am feeling good going in to the week of the meet. After feeling lukewarm about my potential performance - I was hoping for 85% of all my personal bests - I actually feel like I may be able to put some great numbers up next week. What I am really encouraged by is my deadlift, and I just might pull a PR on meet day. Crossing fingers for something special..