Week 22 at February 12, 2007. College Week 22 (Sophomore Year) Monday (2:30 PM) Rack Split Jerks: 4x60 kg, 2x70 kg, 2x80 kg, 1x90 kg, 1x100 kg, 0x120 kg, 1x90 kg, 0x120 kg Push Press: 2x90 kg, 2x90 kg, 1x90 kg "Day didn't go too well. I nearly had the first 120 kg but lost it behind me. After reviewing the attempt in slow motion (I usually video my ME attempts now), I realized that I only missed the lift because I split off center with the barbell, ending up slightly in front of it, while my depth and speed were perfectly fine. The second attempt is laughable -- I was thoroughly disheartened and can see that I hardly even drive the barbell off my shoulders. There's a video of the first attempt on my YouTube channel." Tuesday Wednesday (11:30 PM) Romanian Deadlift: 6x135, 3x185, 2x225 | 5x275, 5x245, 5x260, 5x245, 5x275 (6500 -- 260) Military Press: 8x40 DB | 12x115, 5x115, 2x115 (2185 -- 115) Bradford Press: 4x95, 3x95 Lat Pull-down: 6x132, 6x132, 3 PU Dumbbell Swings: 6x40, 6x60 Stretching: calves, hips, cossack, glutes, butterfly, quads, lunging quads, band "The lack of shoulder endurance is ridiculous. Over the head and then back constitutes one rep on Bradfords. All presses were standing of course. Both sets of dumbbell swings had air time. Gym scale said I was 177.4 lbs, which is cool." Thursday Friday (8:45 PM) Front Squat: 6x135, 2x175, 2x185, 1x205 | 5x235, 5x205, 5x220, 5x205, 2x235 ... 2x235 .. 1x235 (5500 -- 220) DB Bench Press: 10x70, 10x70, 8x70 (3920 -- 140) Unilateral DB Rows: 10x60, 10x60, 8x60 (1680 -- 60) Stretching: calves, hips, cossack, glute, butterfly, quad, lunging quad, band "That last set of FSQs was pretty hard. I might have to reorder to something like 3, 3, 1, 2, 1 instead of having that 3 on the end. It was fine for RDLs though. Gym scale said I was 178.2 lbs -- rock on." Saturday Sunday (10:30 PM) Rack Push Jerks: 2x135, 2x155, 2x165, 2x185 | 4x2x205 Overhead Supports: :10x185, :10x205, :10x225, :10x255, :10x275, :20x205 Face Pulls: 6x72, 6x84, 8x108, 10x96, 12x84 Chest-Supported Rows: 6x90, 6x90 Stretching: inlocates, dislocates, chest "4x2x205 was very easy jerking, but it got a little tough receiving the bar back on the shoulders on the last set though. I need to work on my finesse there. Ideally, I'd have jerk boxes built to the proper height and bumpers so I could control a drop onto the boxes, but I have to do negatives instead, which is fine until I have to do eight of them around 117% of my MP. Gym scale said 178.8 lbs."