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Post by jannellevdb on Apr 19, 2016 22:17:27 GMT -5
Hey all, I just started a new program! I wasn't sure I was ready for the typical Sheiko squat/bench/squat and similar days again but really wanted to get on the gains train again. This one Devin found actually looks super interesting for at least the preparatory period. There are tons of variations for all 3 lifts so I'm happy right now. I'm sure I will be begging for "regular" lifting by the end.  Current Maxes: Squat: 245lbs gym (110kg comp) Bench: 135lbs gym (57.5kg comp) Deadlift Conventional: 127.5kg comp Deadlift Sumo (yeah, I finally switched): 265 gym Sat April 16 BH GertrudeFront Squat 75x4 100x4 125x4,4,4,4 (oops did an extra) Bench Press (all paused)
70x4 80x4 95x3 100x2,2,2,2 Squat (wore 3" belt, not overly tight)
135x3 160x3 185x2,2,2,2 - these felt surprisingly fantastic. Too deep because narrower stance though. "Chest Muscles" - did DB flys and DB incline press Abs - did those lying down leg raise things Mon April 18 BH King Edward
Deadlift to knees w/2s pause
145x3 165x3 195x3,3,3,3 Bench Press (used 3" belt for bench for first time in weeks, all paused some more than others...)
65x5 85x5 95x3,5,7,4,6,8 (these are actually the prescribed reps lol) Deadlift w/pause 5-7cm above knees (loose 4" belt for most of these)
155x3 185x3 205x2,2,2,2 Lat muscles - did lat pulls and BB rows Good morning - these aggravate whatever is wrong with my calf so I did single leg hamstring curls - these have been feeling great lately for trying to activate hamstrings and get my left one to start pulling its weight (hehe:P ) |
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Post by daoblen on Apr 20, 2016 0:34:54 GMT -5
Yay, Sheiko.
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Post by McLifter on Apr 20, 2016 20:31:49 GMT -5
Looks like you are working hard Janelle! Stick with the Sumo as you need to show patience when pulling this way and it is more technical than conventional.
McLifter
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Shawn
Full Member
Posts: 244
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Post by Shawn on Apr 22, 2016 16:10:58 GMT -5
Sheiko is love, Sheiko is life. |
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Shawn
Full Member
Posts: 244
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Post by Shawn on Apr 22, 2016 16:13:39 GMT -5
... Good morning - these aggravate whatever is wrong with my calf so I did single leg hamstring curls - these have been feeling great lately for trying to activate hamstrings and get my left one to start pulling its weight (hehe:P ) If you're switching to sumo deadlift full time, try sumo stance goodmornings. Unlock the knees and get your butt back just a little bit, then GM to at least your deadlift setup angle. Should get around the calf issue and be a little more direct assistance. Unless of course you really dig the curls in which case you go, Glen Coco. |
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Post by jannellevdb on Apr 25, 2016 12:40:22 GMT -5
Wed April 20 KE
Dragged my butt to the gym without Devin
10 min walk
Bench (paused, with 3" belt)
70x5
80x4
95x3
100x3,3,3,3
Squat w/pause at half squat position on the way down
125x3
150x3
170(3"belt)x3,3,3
1 Board/Mr. Daoblen's benchblox bench press (with 3" belt)
80x3
95x3
110x3,3
115x2,2,2
Thur April 21 GT
Showed a friend how to use a barbell!
Fri April 22 KE
Devin had to do his stuff so I tagged along.
Flys, hypers, ham curls, overhead press - many reps, light weights
Sat April 23 GT
Walk 10 min
Order pizza
Deficit deadlift
140x3
165x2,2,2,2
Incline Bench (steep)
75x3,3,3,3,3
Deadlift off boxes, bar 5-7cm below knees
150x3
180x3
205x3,3
235x2,2,2
Dip with bandsx4,4,8,8
I managed to do these pain free wearing compression cuffs, but left elbow is still a bit aggravated today...
[conquering fear of] Leg Press: 2plates/side 5x5
Reverse hyperextension: if they are what I was doing... I hate them.
Squats and bench look heavy today!
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Post by jannellevdb on Apr 26, 2016 20:02:13 GMT -5
and heavy they were... Mon April 25 GT - forgot the Fruit Loops so fuelled by Nibs.
Walk 10 min
Squat 125x5 150x4 170x3b (3" belt) 185x3b - squats were fast and beautiful until the end of this set 205x2b,2b,2b,2b,2b - first set was wonky so I slowed the rest of them down. Form was ok after that but legs turned to jello by the end. Bench (3" belt) 70x5p (paused) 80x4p 95x3p 110x2 -forgot to pause, which usually screws me up but weights moved fast and easy so went with it and went up weight (I had actually had low expectations for 110  ) 115x2,2,2 120x2 - moved so well Devin asked if I wanted to go up still but decided to call it there. Bench is coming back!!! Superset the following: Narrow bench (mid finger inner knurling): 85x6 75x6,8 85x8 - I trained a finger wider than this for the first 2 years I lifted (and 3 competitions)... Wide bench (mid finger outer knurling): 85x6, 75x6, 65x8,8 - I am not very strong out there lol Hypers: 15,15,15,20 - nice and slow. Feel all the burn. Then I did some abs to feel normal again. Bench with chains and deadlifts with pause below knees tomorrow. |
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Post by jannellevdb on May 3, 2016 19:39:10 GMT -5
Wed April 27 KE
Walk 10 min Bench w/ chains (40lbs-paused, 3" belt) 45x3 55x3 65x3 75x3,3,3,3,3 Deadlift w/ paused 5-7cm below knees 135x3 165x3 195x3 205x2,2,2,2,2 Delts - did lateral raises 8lbs 5 sets of 6 Leg extension - did super narrow stance light & deep SSB 5 sets of 10 Abs - leg raise things 5 sets of 12 Fri April 29 KEWalk 20min Front squat 75x4 100x4 (3" belt) 125x4,4,4,4 1 Board Bench (3" belt) 80x3 95x3 110x3 115x2,2 125x1,1,1 Dips (banded) 4 sets of 8 Lats 4 sets of 5 - heavish Good morning - just the bar, did wide stance 5 sets of 10. Minimal twinging, but I had trouble keeping form consistent and even more trouble trying to balance the weight between both legs. Maybe I will try those 1-legged stiff leg type deadlifts next time... Sat April 30 GT
Walk 20 min - was feeling a little woozy after work, then ate some steak in the changeroom so I figured I should delay the lifting a little longer haha Close grip bench (mid fing @ inner knurl - all paused) 70x4 80x3 90x3 100x3,3,3,3 Deadlift w/ chains (50lbs - loose 4" belt) 135x3 165x3 195x2,2 205x1 225x1 245x1,1,1 DB Press - incline, 20lb each 5x6 Leg press 2 45s then 45s+25 - 5x4 Reverse hyper - 8 - then I gave up because I don't get them Regular hypers - 3x20 Ball Slams 8lb then 16lb ball Abs 3x20 Mon May 2 GT
Walk 10 min Front squat ("what? again? I'm still bruised!") 100x4 (3" belt) 125x4 135x3,3,3 - this is matching the most I've ever done for 3 so next time I will either have to do 2 more reps or throw on a 2.5  Bench Press (normal, with pause, 3" belt) 70x5,5 80x4 95x3 110x2,2 115x1,1 110x110 Back and legs were tired so even 95 felt rough going down, but then fine going up haha Squat w/ pause at half squat position on the way down (3" belt) 125x3 150x3 170x3 185x2,2,2,2 Banged these out super fast which was surprising because last time they almost did me in at about 170lbs.
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Post by jannellevdb on May 14, 2016 18:57:40 GMT -5
Wed May 4 KEWalk 10 min Deadlift to knees with 2 sec pause (beltless) 135x3 165x3 195x3 205x2,2,2,2 Bench (beltless, in deadlift shoes) 70x5paused 80x5p 95x3p,7,4p,8,2p,6 Deadlift off boxes, bar is 5-7cm below knees (beltless) 165x4 195x4 225x4,4,4,4 Chest muscles (flys, 3x10) Abs (leg raise things, 3x10)
Fri May 6 KE1 Board Bench (beltless) 75x3 90x3 100x3 115x2,2 125x1,1,1 Squat 125x5 145x4 175+beltx3 195+beltx2,2,2,2 215+beltx2 235+beltx1 – went into this set expecting 2 with 1 in the tank, but this felt awful! Lift and learn... Elbows were hurting for both of us from all this bench so we decided to skip Bench with Chains and get some sleep.
Sun May 8 KEDevin and I went to a wedding Saturday night in Brandon and went to Mum’s Family Restaurant with Matthew Bowen. I ate a large burger and fries and did end up coughing up a piece of a fry after one of my sets... Deadlift with pause 5-7cm above knees (beltless) 135x3 165x3 195x3 205x2 215x2 225x2 245x2 Deadlift with chains (40lbs, mostly off the ground – still beltless because too much food) 245x2 225x2 215x2 205x2 195x2 165x2 135x2 Then we went and ate too much because it was Mother’s Day  Mon May 9 GTWalk 20 min Front Squat (belted) 100x3 110x3 125x3,3 135x3,3 And then I realized I could choose to go for 135x5 or 145x3 for a PR. 145x5 hahaha I think my 1RM should be more than 155 now. Squat (belted) – this was supposed to be after bench but it sounded like a good idea at the time. Ended up being really weird to switch from front to back... 125x3 145x3 175x3 195x3 175x3,3,3 Bench (paused, belted) 70x5 80x4 95x3 110x3,3 115x2,2,2 110x3,3 Wed May 11 KEWalk 15 min Deficit Dead (about 1”) 135x3 165x3 195x2,2,2,2 Deadlift off Boxes 5-7cm below knees 165x3 195x3 Belted up, pretty loose though 225x3,3 275x1,1 1 Board Bench (belt) 80x3p 95x3p 110x3p 115x3 120x2,2 130x1 135x0. Poop. Log push press x5,5,5 Fri May 13 KEWalk very fast for 15 min Squat 125x5 145x4 – this set felt particularly perfect Belted up 175x3 195x2,2,2,2 Bench (paused, belted) 70x5 80x5 95x3 110x2,2,2,2 More bench (paused, belted) - was supposed to be chains, but triceps were fried from Wed still so moved that to Saturday and Saturday’s bench to today. 90x6,6,6,6 80x6 70x6 (wide grip) Strict log press x2,2,2,2,2,6 Log+20lbs push press x5 PR Sat May 14 GTWalk 10 min Deadlift with pause 5-7 cm below knees (beltless) 135x3 165x3 195x3 205x2,2 225x1 245x1,1 Deadlift with chains (50lbs, belted) 135x3 165x3 195x3 205x1 225x1,2 205,2,2,2 Barbell Row 95lbs x6,6,6,6 Split squat? (one leg on bench lunge type thing) held 20lbs 2x10/leg
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Post by jannellevdb on May 14, 2016 18:59:06 GMT -5
...and that concludes Preparatory Period 1.
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Post by jannellevdb on Jul 12, 2016 21:18:43 GMT -5
Well that was short-lived... but I am still on the same Sheiko program! 1 day left in Preparatory Period 2 and then onto 5 weeks of Prep Cycle 3 and then 5 weeks of Comp Cycle... which somehow leads me exactly to a "Competition" day at the end of the Sept 19 week....which would be Sept 24  Looks like the stars are aligning for my 4th annual fall meet at 17th Wing? |
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Post by McLifter on Jul 15, 2016 21:00:32 GMT -5
Are you going to share??? McLifter  |
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Post by jannellevdb on Jul 20, 2016 22:40:22 GMT -5
Ok you asked for it! Current PRs - not much change Squat: 245lbs gym / 110kg Nationals – fairly conservative attempt for nerves Bench: 135lbs gym / 57.5kg Nationals Deadlift Conventional: 127.5kg 2014 17th Wing (not hard) / 275 in gym... even a double once... Deadlift Sumo: 275 gym - see below somewhere Program has 100%+ scheduled for next week on each lift so hopefully the weights are light and I up some of those numbers! Have fun scrolling! This is my entire last block. It’s pretty repetitive but I did go heavier pretty often (there are only 3 sets of 2.5 at King Edward haha) and lighter sometimes and rearrange sets....but I was mostly good! Swapped regular squats for front squats a couple times because I realized my quads are lacking. Wed May 18 KE Single leg ham curl 5x10 Strict log press (55lbs) 10x5 Farmer walk 2x75 4 turf lengths Curl 12lb dbs 3x12 Sheiko Prep Period 2 Notes: Bench almost always belted so I won’t note it here (pretty loose anyways, mostly helps with cues) Squats say belted but usually 1st and 2nd weights are beltless and a lot of the belted training was pretty loose as far as belts go. Started tightening it more often near the end for a set or two to get used to it again for heavy weights... but there is no way I’m doing a set of 8 with a super tight belt!! The beauty of having prong belts Wore Rehband knee sleeves upside down so they would stay on so not much support there. Fri May 20 KE – split the first day into 2 Pause Bench (flats, no belt, no wraps) 70x5 80x4 95x3 110x3,3,3,3 Squat (flats, no belt – this was not programmed) 95x5 115x5 135x3 155x2 185x1 205x1 Sat May 21 GT – the rest Squat (back to regular do-wins and belt) 125x5 145x5 175x3,7,4,8,2,5 Pause Board press to “squat sponge” 80x3 110x3,3 115x2,2,2 Flys 4x8 Bulgarian split squat 2x20lbs 4x8/leg Mon May 23 KE 1” Def Dead 145x3 165x3 195x2 215x2,2,2,2B 225x3B,3B,3B,3B,3B Bench + 35-40 in chains 65x3p 80x3p 95x3p 100x2p,2,1 95x4p Deadlift off boxes 5cm below knees 165x3 195x3 225x3B,3B 245x3B,3B,3B,3B 265x1B 185x1B 305x1B,1B Wed May 25 KE Pause Bench 75x5 90x4 100x3 115x2,2,2,2 Squat with belt 125x5,1 145x4 175x3 195x2,2,2,2 Pause Bench 65x4 75x4 95x4,4,4,4 Thur May 26 GT Dead off boxes 5cm below knees 165x3 195x3 225x3,3 245x3B 255x3B 265x3B 275x3B Attempt to pull something too heavy to practice starting position Choose 275 and “accidentally” lift it... Sumo PR! Incline shoulder Press Delts Lat Muscles Hypers Sun May 29 KE Pause Bench 70x5 80x4 95x3 110x2,2,2,2 Squat (belt) 125x5 145x4 175x3 195x2,2,2,2 Pause Bench + 40 in chains 70x3 80x3 95x3 100x2,2 95x2,2 Flys Single leg ham curls Mon May 30 GT Walk 45 min Barbell row 75lbs 5x10 Small tire flip 2 sets of 4lengths Kettlebell almost powerclean type thing 25lbs 3x5/arm Lat pull 3x7 of the 7th notch Tues May 31 Shopped all of Polo Park clothing stores in >2hours – so exhausting Wed Jun 1 KE (finally my days line up with the programmed days of the week!) Walk 20 min Dead to knees (pause) 145x3 (double overhand) 165x3 doh 195x2,2,2,2 Pause Bench to 1board 75x1 90x4 100x4,4 115x3,3 125x2,2,2 Dead + 40lb chains 145x3 165x3 195x3 215x2,2,2B,2B “oh ya I should practice wearing my belt” Fri Jun 3 KE Walk 20 min Front Squat 95x3 135x3,3,3 155x1b 175x1b (PR) 185 x nope Pause Bench 70x5 80x4 95x3 110x3,3,3,3,3 Squat (belt) 135x5 160x4 185x3 210x2,2 195x2,2 Sat Jun 4 GT Belted Dead with 2 pauses 5-7cm above and below knees 140x3 170x3 190x3 210x2,2,2,2 Log Clean/Roll up to face things up to 85x1 for a PR! Belted Trap Bar deads 135x3 185x3 205x3,3,3,3 2 sets of calf raises Mon Jun 6 GT Pause Bench 75x5,5 90x4 100x3 115x2,2,2,6 (PR) Top sets of 2nd bench that was supposed to be after squats: 110x2,2,2,2 Squat (belt) 125x5 145x5 175x3,7,4,8,2,6 We Jun 8 KE 1”Def Dead 140x3 170x3 200x2,2,2,2 Box Dead 5cm below knees (belt) 170x4 200x4 225x4,4 245x4 275x4 325x3 (PR) Pause Bench 70x6 80x5 95x4 100x3 110x2,2 Cardio pump amounts of Ham curls Fri Jun 10 KE Squat (belt) 125x5 145x4 175x3 195x2,2,2,2 Belted Squats that were supposed to be after bench: 175x4,4,8 Bench (decided to forgo chains) 75x4 85x5 95x4,4,12 Sat Jun 11 GT ½ (x2) Dead 140x3 170x3 200x3 213x3,3,3,3 Deadlift 225x3 255x5 (PR) Close grip, no leg drive bench 75x3 85x3 95x3,3,3,3 OHP 55x6,6,6,6,6 Conventional dead 135 doh x 8,8,8,8 Mon Jun 13 KE Walk 20 min Squat (belt) 125x5 145x4 175x3 195x2,2,2,2,2 215x1 235x1 Pause Bench 70x5 80x4 95x3 110x3,3,3,3,3 Biceps 3x20 Sun Jun 19 KE Dead pause above knees 145x3 165x3 195x3 225x2,2,2,2 Pause Bench to 1 board 75x5 90x3 100x3 115x3,3 125x2,2 130x1,1,1 Dead to knees 145x3 165x3 195x3 215x2,2,2,2 Ham curls Lat Pulls Abs Tue Jun 21 GT Pause Bench 75x5 90x3 100x3 115x2,2,2,5 – pauses were particularly good according to my notes 2nd Pause Bench, done backwards 110x2,2,2 95x3 80x3 70x3 Squat (belt) 125x5 145x4 175x3 195x2,2,2,2 Thur Jun 23 GT 1-1/2” Def Dead 145x5,5 165x3 195x2,2,2,2 Dead off 1-1/2” 195x3 225x3 245x2,2,2,1B because I had brought my belt out but never put it on Dead from floor 225 for 5x5 with belt Sat Jun 25 GT Pause Bench 70x5 80x4 95x3 110x3,3,3,3 Pause Wide bench (ring fing on ext. knurling) 95x4,4,4,4 80x4 70x4 Squat (belt) 125x5 145x5 175x3,5,7,4,6,8 Stiff leg 115x10 BBRow 115x5 Dead to knees (4sec pause of death) 140x4doh 170x4doh 200x4,4,4,4 Dead from boxes 5cm below knees 155x3 185x3 215x3 245x2,2 275x3,3 Pause Bench 70x5 80x4 95x3 110x2,2,2,2,2 BBRow the bar 3x15 Wed Jun 29 KE Front Squat (belt) 95x5 125x4 145x3,3,3,3 Pause Bench 70x6 80x5 95x4 100x3 110x2,2 115x1,1 110x2 100x3 95x4 90x5 80x6 75x7 70x8 Hahaha wrote “see next day” where it was supposed to be 2nd squats. Fri July 1 GT Squat 125x4 145x4 175x4,4,4,4 (last 3 sets belted) Dead with pause above knees (belted) 135x3 165x3 195x3 215x2,2 then conventional 2,2 Dead with chains (belt) 135x4 165x4 195x2 Hypers 2x20 Sun Jul 3 GT Squat (belt) 125x5 145x4,1 175x3 195x2,2,2,2,2 Walk out 215x1, 235x1,1 Pause bench 70x5 80x4 95x3 110x2,2,2,2,5 note: “still pretty east @ last rep) Tues Jul 5 Parkwest (way out Portage) 1-1/2” def dead 135x4 165x4 185x3,3 Dead 135x3 165x3 195x3 225x2,2,2,2,2 – all the deads were super easy that day Pause Bench in the weird bench cage 70x5 80x5 95x3,6,4,7,2,8,5 Note: big break for folk fest Mon Jul 11 KE Squat (belt) 125x5 145x4 175x3,1 195x2,2,2,2 Pause Bench 70x5 80x4 95x3 100x3,3,3,3,3 Squat (belt) 125x5 145x5 175x5,5,5,5 Wed July 13 GT Since my legs were unbelievably sore from Monday still I decided to just do a ton of bench with no Leg drive Regular grip, medium arch (thumb tip just outside of inner knurling when extended) 65x10 75x10 85x10,10,10,10,10 Wide grip, regular arch (ring fin outer knurling) 75x10,10,10,10,10 Narrow grip (ring fin inner knurling – my original comp grip ) 70x10 65x10,10,9,8 – right tricep giving out before left... interesting, but what I always suspected from all that sweeping for curling Biceps 8lb dumbbells for 25 reps aw yeah *insert flexing emoticon here* Fri Jul 15 KE Dead to knees 3 sec pause (belt) 135x3 165x3 195x3 215x3,3,3,3 Dead 135x3 165x3 195x3 215x3,3,3,3 235x1,1 Try to lift something too heavy to practice starting position 305x1,1,1 – these are interesting to video! Skipped bench on that day (top was 4x4 at 95lbs) due to previous bench-athon |
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Post by McLifter on Jul 23, 2016 16:53:14 GMT -5
There, doesn't that feel better! A nice load of work there Jannelle! Brock |
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Post by jannellevdb on Aug 23, 2016 19:48:37 GMT -5
Prep Period III has come and gone. Wow! Feeling strong.. hopefully it translates! Sat Jul 16 GTSquat (belted) 140x5 165x4 190x3 215x2,2,2 Squat (belted) 200x2,2,2,2 175x3 150x3 125x3 Bench (paused) 70x5 80x4 95x3 110x2,2,2,2 Mon Jul 18 KEBench (paused) 70x5 80x4 95x3 110x2,2 115x1,1 110x2,2 Dead off boxes, 5cm below knees (belted) 185x3 215x3 245x3,3 265x2,2,2 Wed Jul 20 GTSquat (belted) 125x5 150x4 175x3 190x2,2,2,2 Bench (paused) 70x5 80x4 95x3 100x2,2,2,2 Split squats 20lbs 2x10 Sat Jul 23 GTSquat (belted) 125x5 150x4 175x3 200x2 225x1 235x1 250x0,0 BOOOOOOO 225x5 PR Bench (paused) 70x5 80x4 95x3 100x2,2,2 Hypers 2x20 Mon Jul 25 GTBench (paused) 70x5 80x4 95x3 110x2 120x1 130x1,1 135x0 Dead (belted) 145x5 175x4 205x3 235x2 260x1 280x1 (sumo PR) Missed 300,295,290.... Wed Jul 27 GTBench (paused, no belt, in sandals) 70x5 80x4 95x3 100x3,3,3,3,3 Bench (touch n go, in sandals) 95x5,5,5,5 80x5 70x5 Thur Jul 28 GTSquat (belted) 125x5 150x4 175x3 200x2,2,2,2 Deadlift (double overhand – not hook grip) 145x3 175x4 205x4 235x0 Deadlift (belted, regular mixed grip) 235x1 235x4 Missloaded 230x1 225x5 Conventional deadlift 135x10 double overhand, dead stop Mon Aug 1 KESquat 125x5 150x4 175x3 belt 205x3,3,3,3,3 belt Bench (paused) 70x5 80x4 95x3 110x3,3,3,3 Bench to 1 board (paused 80x4 95x4 110x4,4,4,4 Hypers 2x15 Ham curls 2x10/leg Wed Aug 3 KEDead to knees with pause 145x4 175x4 Belt 205x4,4,4,4 Bench (paused) 70x5 80x4 95x3 100x3 110x3,3 115x2,2 110x3 95x5 80x7 70x9 Deads alternating half rep and full reps (belted) 145x4 175x5 205x4 225x3,3,3,3 Stiff leg 135x10 double overhand... I kind of felt bad because there was a guy beside me doing the same weight... then I felt bad about feeling bad  Sun Aug 7 KESquat 125x5 150x4 175x3 Belt on 195x3,3 215x2,2 205x3,3 Squat (belted) 165x3,7,4,8,2,6 Bench (paused) 70x5 80x4 95x3 110x2,2,2,2,2 Dead with pause above knees 145x3 175x3 205x3 225x2,2,2,2 Mon Aug 8 GTBench to squat sponge 75x3p 90x3p 100x3p 115x3,3 125x2,2,2 Decline Bench – used a 2” block under the bench 70x5 80x4 95x4,4,4,4 OHP 45x5 50x5 55x5 60x5 65x5 Wed Aug 10 KE (birthday)Deadlift with pause below knees 145x3OH 175x3OH 205x3 Belt 235x2,2,2,2 Deadlift off red bumper plate (belted) 185x3 215x3 245x3,3 275x2,2,2 Bench (paused) 70x5 80x4 95x3 110x3p,3tng 115x2p,2tng 120x3p – these were beautiful <3 Fri Aug 12 KESquat 125x5 150x5 175x3 Belt 175x5,7,4,6,8 Bench + 40lbs in chains (paused) 65x3 80x3 95x3 100x2,2 – OMG SO HEAVY Bench to TKO Sponge - like ¾” (paused) 70x4 80x4 95x4 100x4p,4tng,4tng,4tng Sat Aug 13 GTDeadlifts half then full rep 145x4 175x4 Belt 205x3 235x2,2,2,2 OHP 45x5 50x5 55x5 60x5 65x5 70x5 75x3 Incline DB press 25s x5,5,5 Lat pulls “7” x 7,7,7 Hypersx10,10,10 Mon Aug 15 GTBench (paused) 70x5 80x4 95x3 110x3,3,3,3 Squat (belted) 125x5 150x4 175x3 200x2,2,2,2 Bench (belted) 70x4 80x4 95x4,4,4,4 Wed Aug 17 KE1” Def Deadlift 145x3OH 175x3OH 195x3 215x2,2,2,2 Dead from red plates 205x3 Belt 235x3 255x2,2 275x1,1 295x1 Bench (paused) 70x5 80x4 95x3 100x2,2,2,2 Fri Aug 19 KESquat 125x5 145x4 175x3 Belt 205x2,2,2,2 225x1 Walk out 255x1 Walk out 275 and squat slowly down approx 6” to pins. Then 2 single dead squats. Then 1 dead squat and walk back to rack. Squat (belted) 185x3, 11 (PR – wish I would have gone for 15 though! I had 2 more in me eaaaasy) Bench (paused) 70x6 80x6 95x6,6,6,6tng,6tng Sat Aug 20 KEDead to knees 145x3 175x3 205x3 225x3B,3B,3B,3no belt... was the easiest set Deadlift 265x1 275x1 (beltless PR) 290x0 with and without belt CGBP mid finger on inner knurling, as little arch as possible (paused) 70x4 80x4 95x4,4,4 105x4 Dead off purple steppers 165x3 195x3 225x3 255x3 Belt 255x3,3,3 |
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Looks like the stars are aligning for my 4th annual fall meet at 17th Wing? 
