2.5 Weeks of Sheiko

3rd week out twice, since the 4th week was a test week.

5/18:

Squats:
1x3x100(50%), 2x3x120(60%), 2x3x140(70%), 4x2x160(80%)

Bench:
1x3x65(50%), 1x3x80(60%), 2x3x90(70+%), 5x3x105(80%)

Cable flies:
5x10x30's

Squats:
1x3x110(55%), 2x3x130(65%), 4x3x150(75%)


5/20:

Deads to knees:
1x3x150(50%), 2x2x180(60%), 2x2x195(65%), 3x1x210(70%)

Bench:
1x3x65(50), 1x3x80(60%), 2x3x90(70%), 2x3x105(80%), 3x2x110(85%)

Cable flies:
5x10x30s

Deads:
1x3x150, 1x3x180, 2x3x210, 5x3x240(80%)

This was really tough, my back was rounding badly, but I got all of them. Back really needs work/discipline, but the rest of my DL feels strong.


5/22:

Bench:
1x3x65, 1x3x80, 2x3x90, 5x3x105(80%)

Squat:
1x3x100, 2x3x120, 2x3x140, 2x3x160(80%)

Squating's hard. This was a bad day all around, i bailed early. I did learn that squating and benching in my boots feels great.


5/26:

Squats:
1x3x100(50%), 2x3x120(60%), 2x3x140(70%), 4x2x160(80%)

Bench:
1x3x65(50%), 1x3x80(60%), 2x3x90(70+%), 5x3x105(80%)

Cable flies:
5x10x30's

Squats:
1x3x110(55%), 2x3x130(65%), 4x3x150(75%)


5/28:

Deads to knees:
1x3x150(50%), 2x2x180(60%), 2x2x195(65%), 3x1x210(70%)

Bench:
1x3x65(50), 1x3x80(60%), 2x3x90(70%), 2x3x105(80%), 3x2x110(85%)

Cable flies:
5x10x30s

Deads:
1x3x150, 1x3x180, 2x3x210, 4x3x240+Fx2x240(80%)

This was at a 24hour Fitness in Pasadena. No chalk. Horribly rough knurling on the bar, hex plates. I ended up buying straps to finish the set, which made my setup and back terrible. I failed on the second set because the bar swung out in front of me. Same horrible back. I hate, hate, hate straps.


5/30:

Bench:
1x3x65, 1x3x80, 2x3x90, 5x3x105(80%)

Squat:
1x3x100, 2x3x120, 2x3x140, 6x3x160(80%)

This was hard, but I finished all. I had problems going too low than going too high. I found that if I fired my quads more than my posterior chain at the bottom, I came out of the hole faster.

Bench:
1x4x65, 1x4x80, 4x4x95

Cable flies:
5x10x30s

Good Mornings:
5x5x55

My hams must have been so fried from squats that the GMs made my left one crap up hard for almost two days after this.

6/3:

Skipped the first day of this week due to flight problems.

Bench: 1x3x65, 1x3x80, 2x3x90,5x2x105(80%)

Not bad, not great.

Deadlift: 1x3x150, 2x3x185, 2x3x210, 5x2x225 (75%)

My setup felt better than the other recent DLs, including my back, but on the second rep it would start to deteriorate again. Leaning my ass back in the setup helps, and starting the drive as soon as I drop into position too. Back is still not perfect, but shows improvement.


So, I've decided not to compete in the AAU meet. I'm just not ready. I did not take any break between rugby season and sheiko (actually I had a game a week into Sheiko, which is why lifting the day after (5/22) was terrible), and my ~3 weeks of heavy lifting hasn't been going well. I'm going to look for a meet in late july/august that will give me time to recover from some nagging rugby injuries and prepare better. I will definitely be in Scituate to cheer and support MIT Strength. :)