Sheiko#29- W3 D2- 9/3/08- Wednesday

2 Hours 25 Minutes

+2

1)Deficit Deadlifts
--- 4" aerobic step---
(50%)285x3 x3
(60%)340x3 x3
(70%)365(belt)x3
---- Ditched step for 45lb plate---
x3 x3 x3

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

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Rack Pulls (weight on aerobic steps- 1" below knees)
(60%)340x4
(70%)395(belt)x4 x4
(80%)450x3 x3
(90%)510x2 x2 x2

5)DB Alt Reverse Lunges
50x5/side x5 x5 x5 x5

Contrast Shower- 25s/60s (cold/hot) x4

Notes: Today was very difficult. I was in a different gym than usual which always stresses me. Last thing I want it to be harassed about chalk or making noise, but everything was fine in this regard.

I started pulling off of an aerobic step for the deficit deadlifts, but it was too high up so I dropped to standing on a plate for the last few steps. Unfortunately, their plates have holes in them so the front third of my foot was in a hole. Tore 2 callouses on these, but luckily no bleeding or pain.

Bench felt faster at lockout and a bit slower off the chest due to the board presses most likely. Elbows were really sore and throbbing, so I decided not to do any tricep work.

Rack pulls were brutal. I did them from an inch below the knee. On the top sets, I would pull for a good 3 seconds before the bar even budged. Second rep is always better but that first just feels like I might as well be trying to pick up 800lbs.

-Matt