1)Bench Press (paused)
(50%)150x5
(60%)175x4
(70%)205 (wrist wraps)x3 x3
(80%)235x3 x3
(85%)250x2 x2 x2
2)Deadlift
(50%)270x4
(60%)320x4
(70%)375 (belt on)x3 x3
(80%)430x3 x3
(85%)455x2 x2 x2
3)Bench Press (paused)
(55%)160x5
(65%)190 (wrist wraps)x5
(75%)220x4 x4 x4 x4
4)Slight Incline DB Fly
20x10 x10 x10 x10 x10
5)Static DB Lunges
40x5 x5 x5 x5 x5
Recovery- Contrast shower- cold/hot 20s/60s x 3
Notes: Benching felt pretty strong today for the most part.
I definitely wasn’t sinking my ass on deadlifts enough and I was using my back a bit much.
I need to get my mind right. For some reason, I’m having trouble focusing in training and I keep thinking about/worrying about injuries. My left oblique was particularly sore from decline crunches yesterday and I kept worrying that I was going to have a hernia. I kept worrying about my back, and I’ve been worrying about my knees. I honestly think it’s just me being neurotic, I’m just not sure why it’s creeping into my mind. I’ll work through it.
2 comments:
With the percentages you're lifting at, it's unlikely that your going to be injured. Your form is looking great and you appear to be solid on all your lifts.
When those sorts of thoughts come to me, I recognize them for what they are - progress limiters, fear of success - and then I put em out of my mind. I have to acknowledge them first though, or they won't go away.
I've stopped lifting maxes myself partly because of my recent injury (can't afford to be out of commission these days) and because multiple lifts at lower percentages allow me to get stronger while working on form with little chance of injury. The latter applies to Sheiko, it seems to me.
Nice training vids, Mr. McG.
skidmarksblog.blogspot.com
Skidmark, I thank you for your lucid and helpful thoughts on the matter. You really made some very good points that I'm going to take into consideration with my mental approach to training.
I think that part of my fear with a prewritten program like Sheiko is that I'll feel something "off" on a given day, but ignore it so that I can stick to the plan. I've done this a few times since starting Sheiko, and I just hope it doesn't bite me in the ass one of these days.
I need to accept that when trying to push the bodies capacities to a significant level, there will always be risk for injury, but that I have made my choice and must stick to it.
Thanks again.
-Matt
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