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