Sheiko#32- W3 D2- Wednesday- 7/30/08

1 Hour 10 Minutes

Energy- +2

1)Bench Press (paused)
(50%)150x3
(60%)180x3
(70%)210x3 x3
(80%)240x2 x2 x2 x2 x2

2)Incline DB Flys
25x10 x10 x10

3)Deadlift
(50%)275x3
(60%)330x3 x3
(70%)385(belt)x3 x3
**(80%)440x2 415x2 x2 x2
390x2

4)Good Mornings
130x5 x5 x5 x5


Contrast Shower- 20s/60s x3

Next Day- Epsom Salt Bath- 20 minutes

Notes: Not too bad of a session. My energy all around is definitely feeling better than in the difficult parts of the training cycles.

I misloaded the first deadlift top set with an extra 25lbs so I took the last set down 25lbs to hopefully make up the difference.

Here on out is smooth sailing...

Sheiko#32- W3 D1- Monday- 7/29/08

1 Hour 5 Minutes

Energy- +1

1)Squats
(50%)200x3
(60%)240x3
(70%)280(belt)x3 x3
(80%)320x2 x2 x2 x2 x2

2)Bench Press (paused)
(50%)150x3
(60%)180x3 x3
(70%)210x3 x3
(80%)240x2 x2 x2
(85%)255x1 x1 x1

3)Incline DB Flys
25x8 x8 x8 x8

4)Hanging Leg Raises
(Straight Leg)x8 x10 x10

Contrast Shower- 20s/60s x3 (end on cold)

Notes: Squats felt very fast and bench didn't feel too bad.

Sheiko#32- W2 D3- Friday- 6/25/08

1 Hour 30 Minutes

Energy- +1

1)Bench Press (paused)
(50%)150x3
(60%)180x3
(70%)210x3 x3
(80%)240x3 x3 x3 x3 x3

2)Squat
(50%)200x3
(60%)240x3 x3
(70%)280(belt)x3 x3
(80%)320x3 x3 x3 x3 x3 x3

3)Bench Press (paused)
(50%)150x4
(60%)180x4
(70%)210x4 x4 x4 x4

4)Incline DB Flys
25x10 x10 x10 x10 x10

5)Good Mornings
130x5 x5 x5 x5 x5


Contrast Shower- 30s/60s x3

Epsom Salt Bath Yesterday- 2 cups/20 Minutes

Notes: Squats and bench were both relatively difficult today. Looking back at my previous logs however, this is always how it is during this workout. Shaved 20 minutes off this training session from last time though.

I had to squat in my "other" gym today. The J-Hooks are such that I can either tip-toe the weight out or quarter squat it out of the rack. I chose the former option, and felt numerous times that I was close to hurting my back from it. It feels a tiny bit tweaked on the left side. I think I'll stick with the lower setting next time.

Sheiko#32- W2 D2- Wed- 7/23/08

1 Hour 40 Minutes

Energy- +1

1)Deadlift to Knees
(50%)275x3
(60%)330x2 x2
(65%)360(belt)x2 x2
(70%)385x1 x1 x1

2)Bench Press (paused)
(50%)150x3
(60%)180x3
(70%)210x3 x3
(80%)240x3 x3
~(85%)250x2 x2 x2*

3)Incline DB Flys
25x10 x10 x10

4)Deadlift
(50%)275x3
(60%)330x3 x3
(70%)385(belt)x3 x3
(80%)440x3 x3 x3 x3 x3

5)Hanging Leg Raises (straight)
BWx10 x10 x10

Contrast Shower- 20s/60s x3 (end on cold)

Notes: Deadlifts started a bit slow today, but they actually picked up speed and ended up being right on target for how fast they should have been today.

*I messed up and forgot an extra 5lbs on my top bench press sets. I force-fed myself 3 rotten eggs as punishment.

Actually, I didn't...but it would have made for a good story.

Sheiko#32- W2 D1- Monday- 7/21/08

1 Hour 25 Minutes

Energy- +1.5

1)Squats
(50%)200x3
(60%)240x3 x3
(70%)280(belt)x3 x3
(80%)320x2 x2 x2 x2

2)Bench Press (paused)
(50%)150x3
(60%)180x3
(70%)210x3 x3
(80%)240x3 x3 x3 x3 x3

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Squat
(55%)220x3
(65%)260x3 x3
(75%)300(belt)x3 x3 x3 x3

Contrast Shower- 20s/60s x3 (end on cold)

Notes: Nothing special to report today...session felt alright. Energy levels were better before training.

I went to a seminar at my gym yesterday for the Power Plate, a vibration platform. I might experiment with some recovery/regeneration stuff on there and some protocols that have been used right before a vertical jump test with positive results.

7/17/08- Thurs- GPP/Active Recovery

1a)Fat Bar Pullups
BWx12 x8 x6

1b)DB Lateral Raise
35x10 x10 x10

1c)Cable Ext Rotation
5 sets

2a)DB Row
100x8 x6

2b)Band Pushdown
lightx20 x20 x20

3)DB Hammer Curls
40x8 30x8

Epsom Salt Bath- 20 Minutes

Sheiko#32- W1 D2- Wed- 7/16/08

SKILLS EVALUATION- Bodyweight- 202.7lb (morning)

2 Hours

1)Squat
(50%)200x3
(60%)240x3 x3
(70%)280(belt)x2 x2
(80%)320x2
(90%)360x1
(95%)380x1

2)Bench Press (paused)
(50%)150x3
(60%)180x3 x3
(70%)210x2 x2
(80%)240x2
(90%)270x1
(95%)285x1

3)Deadlift
(50%)275x3
(60%)330(belt)x3 x3
(70%)385x2
(80%)440x2
(90%)495x1
(95%)525x1

Contrast Shower- 20s/60s x4 (end on cold)

Notes: Skills evaluation went quite well today, especially for not getting a ton of rest and not feeling super-recovered today.

Squats were great and I sunk them way below parallel and the were fast as hell. I had another camera on the side taping depth but couldn't figure out how to load them onto my computer. The top set was a good 2.5-3" below parallel.

Bench press top sets were great as well. Elbows flared a little early on my last attempt and my butt came close to coming up, but I believe that it just moved and didn't leave contact with the bench. Hard to tell from the video though.

Deadlifts were right on target. The technique was a tad off on the last set, and my hot and sweaty thighs ( ;-) ) made the bar stick at the top a little, but that's nothing a little baby powder can't help next time.

All in all, rep speed was exactly where I wanted it, and especially good given that my work up sets didn't feel awesome. So I look forward to seeing what I can do once I'm fully recovered.

-Matt

Sheiko#32- W1 D1- Monday- 7/14/08

50 Minutes

1)Squats
(50%)200x5
(60%)240x4
(70%)280(belt)x3 x3
(75%)300x2 x2 x2

2)Bench Press (paused)
(50%)150x5
(60%)180x4
(70%)210x3 x3
(75%)225x2 x2 x2

3)Hanging Leg Raises
Straightx10 x10 Bentx10

Contrast Shower- 15s/30sx4

Notes: Easy session today...of course. Nothing moved particularly fast, so I definitely have some recovering to do before the true test, but it'll be interesting to see how things go on Wednesday while working up to 90-95%.

Sheiko#37- W4 D3- Friday- 7/11/08

1 Hour 35 Minutes

1)Squat
(50%)200x5
(60%)240x4
(70%)280(belt)x3 x3
(80%)320x3 x3 x3 x3 x3 x3

2)Bench Press (paused)
(50%)150x5
(60%)180x5
(70%)210x5 x5 x5 x5 x5

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Narrow Grip Pin Press
(3" off chest)x8 (7" off chest)x8 x8 x8 x8

5)Good Mornings
130x5 x5 x5 x5 x5

Contrast Showers- 20s/45sx4

Notes: Nothing moved super fast today. I'm looking forward to the weekend off, an easy Monday and working up to 95% on Wednesday. I'm a bit tired now, but it's all pretty much easier from here on out.

7/10/08- GPP/Recovery- Thursday

1a)Neutral Grip Chinups
BWx8 x8 x6

1b)DB Lateral Raises
35x15 x13 x10

1c)Cable Ext Rotation
5 sets 12-15

2)DB Hammer Curl
35x10 x8 x6

Contrast Shower- 15s/45s x3

60 Minute Fully Body Relaxation Massage :-D

Deadlift continued...8 hours later

Was depressed, went home, took a contrast shower and a nap and came back 8 hours later and finished it.

1)Deadlift
(50%)275(belt)x3
(60%)330x3
(70%)380x2
(80%)440x2
(85%)470x2 x2 x2

Sheiko#37 W4 D2- Wed- 7/9/08

1 Hour 50 Min

1)Bench Press (paused)
(50%)150x5
(60%)180x4
(70%)210x3 x3
(80%)240x3 x3
(85%)255x2 x2 x2

2)Deadlift
(50%)275x4
(60%)330x4
(70%)385(belt)x3 x3
(80%)440x3 x3
(85%)470xMISS
455x2 (instead of planned 470x2 x2 x2)

3)Bench Press
(55%)165x5
(65%)195x5
(75%)225x4 x4 x4 x4

4)Incline DB Flys
25x10 x10 x10 x10 x10

5)DB Reverse Alternate Lunges
45x5 x5 x5 x5 x5


Contrast Shower- 20s/60s x4

Notes: First time since the first day of Sheiko (7 months ago) that I wasn't able to lift a weight as prescribed. I should have seen it coming since last week's deadlift session was tough as hell and the previous time doing it, I had "Everything felt strong today" in the log. I think my sleeping hasn't been as consistent as it should be. But anyway, I decided not to be stupid and risk injuring myself. I hope I can rest up enough to have a good showing on next weeks Skills Evaluation

Bench felt strong, however.

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

2 Hours

1)Squat
(50%)200x5
(60%)240x4
(70%)280(belt)x3 x3
(80%)320x3 x3
(85%)340x2 x2 x2

2)Bench Press
(50%)150x5
(60%)180x4
(70%)210x3 x3
(80%)240x3 x3 x3 x3 x3

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Narrow Grip Pin Press (3" off chest)
210x8 x8 x8 x8 x8

5)Squat
(50%)200x5
(60%)240x4
(70%)280(belt)x3 x3
(80%)320x2 x2 x2 x2

6)Good Mornings
130x5 x5 x5 x5 x5


Notes: Session felt pretty good today. I'm interested to see how next week's skills evaluation turns out.

Sheiko#37- W3 D3- Friday- 7/4/08

1 Hour 40 Minutes

1)Bench Press (paused)
(50%)150x5
(60%)180x4
(70%)210x3 x3
(80%)240x3 x3 x3 x3 x3

2)Squat
(50%)200x5
(60%)240x5
(70%)280(belt)x5 x5
(75%)300x4 x4 x4 x4 x4

3)Narrow Grip Bench Press (paused)
(55%)165x6
(65%)195x6 x6
(70%)210x6 x6 x6 x6

4)Incline DB Flys
25x10 x10 x10 x10 x10

5)Good Mornings
130x5 x5 x5 x5 x5

Notes: Bench felt pretty decent and squats felt very easy for the most part. The last 2 sets of close grip benches were very near failure though. My shoulders started to ache by the time I got to flys and good mornings, but I can see the light at the end of the tunnel.

Decided to take yesterday off and go for an Epsom bath without GPP and cardio. My bodyweight is actually down a lb or two more than usual and I was feeling exhausted yesterday.

Sheiko#37 W3 D2- Wed- 7/2/08

2 Hours 30 Minutes

1)Deadlift to Knees
(50%)275x4
(60%)330x4
(70%)385x3 x3
(75%)415x4 x4 x4 x4

2)Bench Press (paused)
(50%)150x6
(60%)180x5
(70%)210x4 x4
(75%)225x3 x3
(80%)240x2 x2
(85%)255x1 x1
(80%)240x2 x2
(75%)225x3 x3
(70%)210x4
(65%)195x6
(55%)165x7

3)Incline DB Flys
30x10 x10 x10 x10 x10

4)Rack Deadlifts
(3" below knees)
(60%)330x5
(70%)385(belt)x5 x5
(2.5" below knees)
(80%)440x4 x4 x4 x4

5)Reverse Alt Lunges
45x5 x5 x5 x5 x5

Contrast Shower- 20s/60sx4

Notes: I felt like I wanted to die today. First session at a new gym so I had to get my bearings and spent a good 15 minutes trying to figure out where to do rack pulls. This session really kicked my ass and I can feel myself reaching beyond my recovery abilities, so I'm looking forward to the easier peaking phase coming up.

Bench moved decently fast and the deads from knees took a while to come off the ground for the top sets.