Sheiko#29- W1 D2- 5/21/08- Wednesday

1 Hour 50 Minutes

1)Deadlift to Knees
(50%)275x3
(60%)330x3
(70%)385(belt)x3 x3
(75%)415x3 x3 x3 x3

2)Incline Bench Press (paused)
180 (narrow grip)x6 x6 x6 (regular grip) x6

3)Dips
BWx5 x5 x5 x5 x5

4)Rack Deadlifts
(55%)300x4
(65%)360x4
(75%)415 (belt) x4 x4
(85%)470 (aerobic steps and barefoot)x1 (w/chucks) x2 x3 x3 x3

5)Static DB Lunges
45x5 x5 x5 x5 x5

6)Hanging Leg Raises
Straightx10 x10 Bentx10


Notes: After the last workout, my legs were probably as sore as they've ever been. Walking was extremely uncomfortable, let alone sitting down and getting back up.

I was still sore when I went into today's programming, and as usual, this part of the program was pretty brutal. The gym I was at had shitty collars and they kept sliding off along with the weights during rack pulls, which made for a very tilted bar at lockout...certainly not ideal.

The incline bench was actually quite difficult. My triceps were certainly lagging and I was flaring quite quickly. The tricep assistance work in this program should be helpful.

-Matt