Sheiko#32- W3 D2- Wednesday- 7/30/08

1 Hour 10 Minutes

Energy- +2

1)Bench Press (paused)
(50%)150x3
(60%)180x3
(70%)210x3 x3
(80%)240x2 x2 x2 x2 x2

2)Incline DB Flys
25x10 x10 x10

3)Deadlift
(50%)275x3
(60%)330x3 x3
(70%)385(belt)x3 x3
**(80%)440x2 415x2 x2 x2
390x2

4)Good Mornings
130x5 x5 x5 x5


Contrast Shower- 20s/60s x3

Next Day- Epsom Salt Bath- 20 minutes

Notes: Not too bad of a session. My energy all around is definitely feeling better than in the difficult parts of the training cycles.

I misloaded the first deadlift top set with an extra 25lbs so I took the last set down 25lbs to hopefully make up the difference.

Here on out is smooth sailing...

Sheiko#32- W3 D1- Monday- 7/29/08

1 Hour 5 Minutes

Energy- +1

1)Squats
(50%)200x3
(60%)240x3
(70%)280(belt)x3 x3
(80%)320x2 x2 x2 x2 x2

2)Bench Press (paused)
(50%)150x3
(60%)180x3 x3
(70%)210x3 x3
(80%)240x2 x2 x2
(85%)255x1 x1 x1

3)Incline DB Flys
25x8 x8 x8 x8

4)Hanging Leg Raises
(Straight Leg)x8 x10 x10

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

Notes: Squats felt very fast and bench didn't feel too bad.

Sheiko#32- W2 D3- Friday- 6/25/08

1 Hour 30 Minutes

Energy- +1

1)Bench Press (paused)
(50%)150x3
(60%)180x3
(70%)210x3 x3
(80%)240x3 x3 x3 x3 x3

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

3)Bench Press (paused)
(50%)150x4
(60%)180x4
(70%)210x4 x4 x4 x4

4)Incline DB Flys
25x10 x10 x10 x10 x10

5)Good Mornings
130x5 x5 x5 x5 x5


Contrast Shower- 30s/60s x3

Epsom Salt Bath Yesterday- 2 cups/20 Minutes

Notes: Squats and bench were both relatively difficult today. Looking back at my previous logs however, this is always how it is during this workout. Shaved 20 minutes off this training session from last time though.

I had to squat in my "other" gym today. The J-Hooks are such that I can either tip-toe the weight out or quarter squat it out of the rack. I chose the former option, and felt numerous times that I was close to hurting my back from it. It feels a tiny bit tweaked on the left side. I think I'll stick with the lower setting next time.

Sheiko#32- W2 D2- Wed- 7/23/08

1 Hour 40 Minutes

Energy- +1

1)Deadlift to Knees
(50%)275x3
(60%)330x2 x2
(65%)360(belt)x2 x2
(70%)385x1 x1 x1

2)Bench Press (paused)
(50%)150x3
(60%)180x3
(70%)210x3 x3
(80%)240x3 x3
~(85%)250x2 x2 x2*

3)Incline DB Flys
25x10 x10 x10

4)Deadlift
(50%)275x3
(60%)330x3 x3
(70%)385(belt)x3 x3
(80%)440x3 x3 x3 x3 x3

5)Hanging Leg Raises (straight)
BWx10 x10 x10

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

Notes: Deadlifts started a bit slow today, but they actually picked up speed and ended up being right on target for how fast they should have been today.

*I messed up and forgot an extra 5lbs on my top bench press sets. I force-fed myself 3 rotten eggs as punishment.

Actually, I didn't...but it would have made for a good story.

Sheiko#32- W2 D1- Monday- 7/21/08

1 Hour 25 Minutes

Energy- +1.5

1)Squats
(50%)200x3
(60%)240x3 x3
(70%)280(belt)x3 x3
(80%)320x2 x2 x2 x2

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

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Squat
(55%)220x3
(65%)260x3 x3
(75%)300(belt)x3 x3 x3 x3

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

Notes: Nothing special to report today...session felt alright. Energy levels were better before training.

I went to a seminar at my gym yesterday for the Power Plate, a vibration platform. I might experiment with some recovery/regeneration stuff on there and some protocols that have been used right before a vertical jump test with positive results.

7/17/08- Thurs- GPP/Active Recovery

1a)Fat Bar Pullups
BWx12 x8 x6

1b)DB Lateral Raise
35x10 x10 x10

1c)Cable Ext Rotation
5 sets

2a)DB Row
100x8 x6

2b)Band Pushdown
lightx20 x20 x20

3)DB Hammer Curls
40x8 30x8

Epsom Salt Bath- 20 Minutes

Sheiko#32- W1 D2- Wed- 7/16/08

SKILLS EVALUATION- Bodyweight- 202.7lb (morning)

2 Hours

1)Squat
(50%)200x3
(60%)240x3 x3
(70%)280(belt)x2 x2
(80%)320x2
(90%)360x1
(95%)380x1

2)Bench Press (paused)
(50%)150x3
(60%)180x3 x3
(70%)210x2 x2
(80%)240x2
(90%)270x1
(95%)285x1

3)Deadlift
(50%)275x3
(60%)330(belt)x3 x3
(70%)385x2
(80%)440x2
(90%)495x1
(95%)525x1

Contrast Shower- 20s/60s x4 (end on cold)

Notes: Skills evaluation went quite well today, especially for not getting a ton of rest and not feeling super-recovered today.

Squats were great and I sunk them way below parallel and the were fast as hell. I had another camera on the side taping depth but couldn't figure out how to load them onto my computer. The top set was a good 2.5-3" below parallel.

Bench press top sets were great as well. Elbows flared a little early on my last attempt and my butt came close to coming up, but I believe that it just moved and didn't leave contact with the bench. Hard to tell from the video though.

Deadlifts were right on target. The technique was a tad off on the last set, and my hot and sweaty thighs ( ;-) ) made the bar stick at the top a little, but that's nothing a little baby powder can't help next time.

All in all, rep speed was exactly where I wanted it, and especially good given that my work up sets didn't feel awesome. So I look forward to seeing what I can do once I'm fully recovered.

-Matt