Competition Phase / Week 4 to USAPL Men's Nationals

Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 253 x 5; 319 x 5; 374 x 4. Suit (straps down/no wraps) - 473 x 3; 551 x 3 x 2 sets. (Straps down/wraps) - 611 x 2 x 4 sets
RDL's - 165 x 8 x 3 sets
DB Hammer Curls - 40 x 8; 50 x 8; 60 x 8
Abs

Wednesday
Bench Press - Bar x 20; 165 x 6 x 2; 231 x 5; 319 x 4. Super Katana - 451 x 3; 496 x 3; 562 x 2 x 4 sets
Rolling DB Ext - 40 x 10; 55 x 10 x 2 sets
Tricep Pressdowns - 10 x 3 sets
NOTES: Flew in from the Valley went straight to the gym for this workout.

Thursday
Deadlift - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 341 x 5; 385 x 4. Sumo Suit (straps down) - 451 x 3; 496 x 3; 562 x 2 x 4
Pullups - 6 x 1 set
Shrugs - 85 x 20 x 1 set
NOTES: This workout was going great until the last set of deadlifts. The bar was banging my knee pretty good pulling sumo so I decided on my last set to pull conventional. Here's the problem...I was pulling sumo to give my low back a rest but trying to pull conventional in a sumo-cut deadlift suit is like pulling without a suit so the last set of 2 with 562 pulling convential smoked my low back. Looking back, I would have rather taken a couple of more shots to the knee than try to pull that last set conventional. Oh well, lesson learned. It's all good...

Saturday
Bench Press (close-grip) - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 3; 315 x 3 x 8 sets
JM Presses - 10 x 3 sets
Alternating DB Curls - 40 x 10 x 3 sets