Sheiko#37- W1 D2- Wednesday- 6/18/08

2 Hours

1)Deadlift
(50%)275x5
(60%)330x5 x5
(70%)385(belt)x4 x4
(75%)415x3 x3 x3 x3

2)Narrow Grip Bench Press (paused)
(55%)165x6
(65%)195x5
(70%)210x4 x4 x4 x4

3)Narrow Grip Pin Presses (4" off chest)
(70%)210x5 x5 x5 x5 x5

4)Rack Deadlift (2" below knees)
(50%)275x5
(60%)330x5 x5
(70%)385(belt)x4 x4
(80%)440x3 x3 x3 x3

5)Reverse Alt DB Lunges
45x5 x5 x5 x5 x5


Contrast Shower- 20s/45s x4 (end on cold)

Notes: Today felt pretty good despite having royally messed up my shoulder yesterday. Weight was conveniently light and I made sure to make full use of the arch to limit my ROM in the bottom.

I made an effort to keep a neutral lumbar spine on the deadlifts from blocks (rack pulls). Towards my later sets it started to look better. I started with the bar a little further from my shins and made sure to bend the knees more and arch harder from the start. I think that this will serve me well in the long-run as long as I can keep it up.

I subbed dips for pin presses today. Dips would have killed the shoulder are probably aren't the best thing for a guy with shoddy shoulders like myself anyway. Pin presses were done nice and light.

Felt well rested today but of course that feeling will be gone in a week or two. :-)

-Matt