1 Hour 30 Minutes
Energy- +1
1)Bench Press (touch and go)(w/19lbs chains)
(50%)140x6
(60%)170x5
(70%)200x4 x4
(80%)215x3 x3
(85%)245x1 x1
(80%)230x2 x2
(75%)215x3 x3
(65%)185x5
(55%)165x7
2a)DB Tricep Extension
20x10 x10 x10 x10 x10 x10
2b)Incline DB Flys
25x10 x10 x10 x10 x10
3)Squat
(50%)215x5
(60%)260x4 x4
(70%)300x3 x3
(80%)325x3 x3 x3 x3 x3
4)Goodmornings
140x5 x5 x5 x5 x5
Notes: Pretty easy session today. I was (and still am) running on 3 hours of sleep though. I can't wait to get some solid sleep next week.
I'm glad I dropped the bar weight on the chains. I might try dropping it 5 rather than 10lbs next time.
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2 comments:
Hello matt, nice work!
I tell you that is time for you to go 4 training a week plans.
Sheiko made a lot of plans, not only the one on etalmant log.
In my experience the bast results are with 4 days a week in the majority of time of annual plan.
In order to not increase too much the NBL you can do saturday training like that:
1. deficit deadlift 65% 2x5
2. Incline press 60% 4x6
3. Parallel bar dips 5x5
4. lats 10x5
(just an exemple).
But dont go always with the same 2 or 3 workout yearound. That are only exemple.
I know some international IPF coach that uses sheiko methode, but they change workout every cicly. It' the idea that remains.
Good job, hope you understand my poor english.
ado gruzza
Hey Ado,
Thanks for checking in! I'm no longer keeping my log on here, but I'm still training. I am actually 8 days away from my next competition.
I've seen the 4 days per week plan on Eric's site, but I've been sticking with 3x simply because it's still working. After this meet, I will definitely reevaluate and see what happens. If the results are still good, I probably won't change a whole lot, but if they seem like they've slowed a lot, I'll definitely try something new.
Thanks for checking in and stay tuned for the meet videos next Sunday!
-Matt
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