Sheiko#29- W2 D2- 8/27/08- Wednesday

2 Hours

Energy- +1

1)Deadlifts to Knees
(50%)285x3
(60%)340x3
(70%)395(belt) x3 x3
(75%)425x2 x2 x2 x2

2)Close Grip Bench Press (paused)
(50%)150x6
(60%)180x6 x6
(65%)195x6 x6 x6 x6

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Deadlift from Pins
(50%)285x4
(60%)340x4
(70%)395(belt) x4 x4
(80%)450x4 x4 x4 x4

5)DB Reverse Lunges
55x5/side x5 x5 x5 x5

6)Lying DB Tricep Extension
20x10 x10 x10 x10 x10


Notes: The deadlift to knees were extremely slow today with more back rounding than I'm really comfortable with. I think that had I done a few weeks of conditioning to ease myself back into things, then this would not be so extreme. I will probably do this next time around.

Deadlifts from pins were a walk in the park compared to last weeks with 85%.

Added in some DB Tricep Extensions for some extra tricep work.

8/26/08- Tuesday- GPP/Active Recovery

1a)Prone Med Grip Pullups
BWx10 x7

1b)VMO External Rotation
15x15 x15 x12

1c)DB Lateral Raise
35x12 x10 x8

2a)Cable External Rotation (supine grip)
20x12 x12 x12

2b)DB Curl
30x10 x8

31 Minutes Incline Treadmill- 2 miles

Contrast Shower- 20s/45s x4 (end on cold)

Notes: Slept 13 hours last night...guess I needed it, ha!

Sheiko#29- W2 D1- 8/25/08- Monday

2 Hours 5 Minutes

Energy- 0/-1

1)Squats
(50%)215x5
(60%)260x4
(70%)300x3 x3
(80%)345x2 x2 x2 x2 x2

2)2 Board Bench Press (paused)
(50%)160x5
(60%)190x4
(70%)220x2 x2
(80%)250x3 x3 x3 x3 x3

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Neutral Close Grip Pushups (w/handles)
30lb Vestx10 x10 x10 x10 x10

5)Front Squat
(45%)195x3 x3
(55%)235x3 x3
(65%)260(belt)x1 (miss on 2nd)
(dropped back in weight) 250x1 x1 x2
260x2

6)Good Mornings
140x5 x5 x5 x5 x5

Notes: Today's session was a slaughter. Compared to the last 2 times on this program, I am increased my squat PB by double. So the work this time around is much more, and I can certainly feel it.

Board presses felt right at this weight rather than basing it off of a higher estimated max. They are now based off of a 315, 2 board max.

Front Squats were brutal. I was having a hard time finding the right width on my stance and making sure that I wasn't going unnecessarily deep. I dumped the second rep of the first set, dropped the weight back a bit and then on the last set, bumped it back up to 260. A nice big nap is in order.

Sheiko#29- W1 D3- Friday- 8/22/08

1 Hour 40 Minutes

Energy- +1

1)Bench Press (paused)
(50%)150x5
(60%)180x5
(70%)210x4
(75%)225x3 x3
(80%)240x2 x2
(75%)225x3 x3
(70%)210x4
(60%)180x6
(50%)150x8

2)Incline DB Flys
25x10 x10 x10 x10 x10

3)Squat
(50%)215x5
(60%)260x4
(70%)300x3 x3
(75%)325x3 x3 x3 x3 x3

4)Lying DB Tricep Extension
15x10 x10 x10 x10 x10

5)Good Mornings
140x5 x5 x5 x5 x5

Power Plate lower body restoration

Notes: Today was not easy. Still sore quite a bit in the lower body. I know that the squats will get easier, but they were pretty difficult today. It's funny to now be using more weight on my 75% work this cycle than 80% last cycle. And by funny, I mean difficult.

8/21/08- Thursday- GPP

1a)Neutral Grip Chins
BWx8 x6 x6

1b)Cable Lateral Raise
x12 x12 x12

1c)Cable Ext Rotation
x12 x12 x15

2)DB Hammer Curl
30x10 x8 x8

Contrast Shower- 20s/60s x4

Sheiko#29- W1 D2- Wed

2 Hours 45 Minutes

Energy- 0

1)Deadlift Till Knees
(50%)285x3
(60%)340x3
(70%)395(belt)x3 x3
(75%)425x3 x3 x3 x3

2)Close Grip Incline Bench (paused)
180x6 x6 x6 x6

3)Dips
BWx5 x5 x5 x5 x5

4)Deadlifts from pins
(55%)310x4
(65%)365x4
(75%)425(belt)x4 x4
(85%)480x3 (.25' lower) x3 x3 x3

5)Good Mornings
140x5 x5 x5 x5 x5

6)Hanging Leg Raises
Straight Legx10 x10 x10


Notes: Today took a bit longer than usual because I met up with Max (aka Diesel Weasel) to help him with his Skills Eval. He kicked ass and took some names.

The deadlifts from pins in this session are probably the hardest deadlift part of all these cycles. The bar always feels literally welded to the pins and it seems like I'm pulling for an eternity before the thing actually moves.

Back, glutes, hamstrings, calves, and pecs all still sore from Monday's session.

8/19/08- Tuesday- Recovery/GPP

1a)Medium Grip Pullups
BWx10 x8 x6

1b)DB Lateral Raise
30x12 x12 x12

1c)VMO External Rotation
15x15 x12 x10

2a)Side Lying Ext Rotation
8x12 x13 x15

2b)Neutral Grip Cable Row
165x8 x8

30 Minutes Incline Treadmill

Foam Rolling Lower Body

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