Sheiko#37- W4 D1- Monday- 4/7/08

(5 Weeks Out)

1 Hour 45 Minutes

1)Squat
(50%)195x5
(60%)235x4
(70%)275 (Belt on) x3 x3
(80%)310x3 x3
(85%)330x2 x2 x2 http://www.youtube.com/watch?v=nrTgUSvzTH4

2)Bench Press (paused)
(50%)150x5
(60%)175x4
(70%)205x3 x3
(80%)235x3 x3 x3 x3 x3

3)Flat DB Flys
20x10 x10 x10 x10 x10

4)Dips
BWx8 x8 x8 x8 x8

5)Squat
(50%)195x5
(60%)235x4
(70%)275 (belt) x3 x3
(80%)310x2 x2 x2 x2

6)Good Mornings
125x5 x5 x5 x5 x5

Recovery- Contrast Shower- 15s/60s (cold/hot) x 4

Notes: I realized that one of my wrist wraps had dropped out of my bag at home, so this made things more difficult than I would have expected. On the first round of squats, I tried to keep my wrists straight, and this led to a bar position a good half inch or an inch higher than normal. Most of the reps were overly slow on the first round of squats as a result. I thought that perhaps I was just weak today, but on the second round of squats I moved the bar to my normal position and the reps were MUCH easier.

Bench felt strong, and I’m getting the hang of keeping my wrists straighter.

I’m pretty sure that with my normal bar position, the heavier squats would have been quite a bit easier.