6/10/08- GPP/Active Recovery- Tuesday

1a)Medium Grip Pullups (fat bar)
BWx12 x9 x6

1b)Band Pushdown
lightx25 x25 x25

1c)VMO External Rotation
20x12 x12 x12 x12

2a)Seated Cable Row (independent arms)
80x10 x10 87.5x10

2b)DB Lateral Raise
35x8 x8

3)DB Hammer Curls
35x10

20 Minutes Incline Treadmill

Foam Rolling Lower Body

Sheiko#29- W4 D1- Monday- 6/9/08

2 Hours

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

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

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Dips
BWx8 x8 x8 x8 x8

5)Front Squats
(40%)160x5 x5
(50%)200x4 x4
(60%)240x3 x3 (belt) x3

6)Good Mornings
130x5 x5 x5 x5 x5


Contrast Showers- 20s/60s x3

Notes: Felt like I was preparing to enter hell today with another session of many triples at 80% in the squat. In actuality, it wasn't all that bad and most of the sets has a bit of snap and stayed at around 3 minutes rest.

Bench felt pretty good too. It's kind of "neat" to be finally handling 225 as 75%. :-)

-Matt

Sheiko#29- W3 D3- Friday- 6/6/08

2 Hours 10 Minutes

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

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

3)Incline DB Flys
20x10 x10 x10 x10 x10

4)Fat Bar Close Grip Incline Press (paused)
178x4 x4 180x4 x4 x4

5)Good Mornings
130x5 x5 x5 x5 x5


Contrast Showers- 20s/60s x4

Notes: Very interesting day today. The session was incredibly difficult and I'm quite surprised that I didn't fail and drop the bar on bench or squat. Well...I did have a bench mishap, and it's on video, haha.

There is an older guy who teaches Olympic lifting to some people at my gym, but I never really thought twice about who he was. Well, he introduced himself to me when he saw me squatting, and his name is Issaac "Ike" Berger, and an Olympic lifting legend. I thought he might have been full of it, but he told me that he won the 1965 gold with a 336lb clean and jerk at 130lb. He told me he also squatted 530 at 130! Get this...he was good friends with Paul Anderson. I about shat myself.

http://www.jewishsports.net/BioPages/IsaacBerger.htm

I hope to pick his brain quite a bit. He was telling me that I should squat with the bar high, though. You know Olympic lifters... :-)

-Matt

6/5/08- Thursday- GPP/Active Recovery

1a)Neutral Grip Fat Bar Chinups
BWx15 x10 x10

1b)Band Pushdown
lightx25 x20 x20

1c)Prowler Push (High)
~250ftx1 x1 x1

1d)Keiser Cable Backhands
12x12 x15 x12

2a)Keiser Face Pull
43x12 x12 x12

2b)TKE
lightx15 x15 x15

2c)DB Hammer Curl
40x10 x7 35x8

2d)Side Bridge (feet under/over bench)
x20s x22s x30s (Left) x20s+10s (Right)


Foam Rolling

25 Minutes Incline Treadmill

20 Minute Epsom Salt Bath (2 cups)

Notes: I was feeling extremely tired today despite eight hours of sleep and an hour nap yesterday.

I need to make sure I don't get too behind on sleep this weekend.

Sheiko#29- W3 D2- 5/4/08- Wednesday

2 Hours 10 Minutes

1)Deficit Deadlifts (2-3" probably)
275x3 x3
330x3 x3
360x3 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 20x10 x10 x10 x10

4)Rack Deadlifts (2" below knees- rack setting "3", 4 mats, shoes)
(60%)330x4
(70%)385(belt)x4 x4
(80%)440x3 x3
(90%)495x2 x2 x1 x1 (broke it into 2 sets)

5)DB Reverse Alt Lunges
45x5 x5 x5 x5 x5

Contrast Shower- 20s/60s x4

Notes: Today's session was very tough. The deficit deadlifts didn't feel as fast as they had been the first time through 29, but I have a feeling that getting stronger makes the training sessions harder, even though it is based on percentages.

My butt lifted up a tiny bit on bench on the top sets, but I had no spotter and really didn't want to have to roll the bar off of my chest if I missed.

Rack deadlifts were very very difficult. My hands are incredibly beat up and on the last set at 90% I had to do two singles rather than a double. I definitely need a nap.

-Matt

6/3/08- Tuesday- GPP/Active Recovery

1a)Fat Medium Grip Pullups
BWx12 x8 x6

1b)Band Pushdown
lightx25 x25 x25 x25

1c)Sandbag Alternating Stepup
50x10 x10 x10

1d)Cable Ext Rotation
10x12 x15 x15 x15

2a)1 Arm DB Row
100x10 x6 90x6

2b)Prowler High Handle Push
No Weightx300 ft x 2

2c)DB Hammer Curl
40x8 35x8

2d)DB Lateral Raise
35x8 x7

3)Keiser Pallof Press
30x12 35x12

25 Minutes Incline Treadmill Walking (up to 6 incline)

Foam Rolling

Sheiko#29- W3 D1- 6/2/08- Monday

1 Hour 55 Minutes

1)Squats
(55%)220x5
(65%)260x4
(75%)300(belt)x3 x3
(85%)340x2 x2 x2 x2

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

3)45 Degree Incline DB Flys
25x10 x10 x10 x10 x10

4)Pushups (handles and BW)
(semi-sup)x10 x10 x10 (neutral)x10 x10

5)Squats
(50%)200x3
(60%)240x3
(70%)280x3
(80%)320x3 x3 x3 x3

6)Good Mornings
130x5 x5 x5 x5 x5

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

Notes: Well today's session was brutal. I felt a bit nauseas and only had breakfast in me by the time I had finished. Nonetheless, squats felt really strong for the most part all through the session.

Bench was a little slow at some points, but definitely felt solid. I'm feelings goooood....

-Matt