Sheiko#32- W4 D1- Monday- 7/4/08

50 Minutes

Energy- +1

1)Bench Press (paused)
(50%)150x3
(60%)180x3 x3
(70%)210x2 x2
(75%)225x1 x1 x1 x1

2)Deadlift
(50%)275x3
(60%)330(belt)x2 x2
(70%)385x1 x1 x1 x1

3)Hanging Leg Raises
Straightx10 x10 x10

Contrast Shower- 15s/45s x3

Notes: Bench didn't feel all that great, but it's all super easy here on out. I decided to opt for singles rather than doubles on deadlift and terminated the sets as soon as I felt the speed slow down a little.

I've got all week to sleep big. Last night was 10 hours, haha.

Attempts will likely be

Squat- 410-415 (10-15lb PR)
Bench- 300, 305 (5, 10lb PR)
Deadlift- 570-575 (20-25lb PR)

Squat should be good for 415, but I may stick with 410 just to play it safe. My last meet, I squatted a 10lb PR after my 95% lift, and the 95% took 4 seconds. In my last skills eval, my 95% took 2 seconds, so I should say that I'm safe for a 15lb PR. I may shut it down after that to save some for the deadlift.

Bench Press, I'll go for the 5lb PR and my first 300. The cycle was based off a 300 max, but I think it'd be smarter to hit the 300 and then attempt 305.

I'm really tempted to go 575 (25lb PR) on my first attempt on deadlift, but I'd be super pissed if I missed it and didn't get any PRs, so I might just start with 570 (20lb PR) and assess from there. I just don't want to tire myself out with the 570 and end up missing 575 as a result.

I suppose other than the bench, I'm leaving some things open-ended for the test day.

-Matt