Competition Phase, Week 3

Monday
Bench Press - Bar x 20; 135 x 8; 185 x 6; 225 x 5; 275 x 3; 315 x 1; 365 x 1. Put on blue/black Katana - 455 x 3 x 2 sets; 520 x 3; 585 x 2 x 3 sets. Put on Super Katana - 585 x 2; 635 x 1
Rolling DB Extensions - 40 x 10; 60 x 10 x 2 sets. Super-set with palms in presses.
DB Shrug/Cleans - 3 sets
Hammer Curls
Abs

585 Bench Press x 2 (2nd set) - http://www.youtube.com/watch?v=m3PpNpMm0Vw

635 Bench Press x 1 (5th work set) - http://www.youtube.com/watch?v=9MxS7ZfI18U

Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 405 x 2. Put on squat suit - (straps down; no wraps) 475 x 3 x 2 sets; (straps up; no wraps) 545 x 2; (full gear) - 605 x 2 x 2 sets; 635 x 2 x 2 sets.
Seated Rows - 10 x 3 sets
Abs
NOTES: Felt better with the weight this week.

605 Squat x 2 (2nd set) - http://www.youtube.com/watch?v=GIeAVKwK5ho

635 Squat x 2 (4th set) - http://www.youtube.com/watch?v=CLfnXeZ-cMc

Saturday
Deadlift - Bar x stretch; 135 x 8 x 2 sets; 225 x 5; 285 x 5; 345 x 4. Put on Metal DL Suit - 445 x 3 x 2 sets; 505 x 3 x 2 sets; 570 x 2 x 4 sets
Pause Squats - 225 x 5; 315 x 5 x 3 sets
Lat Pulldowns
Abs

570 Deadlift x 2 reps (set 4 of 4) - http://www.youtube.com/watch?v=bOTEvGTVvXQ