Weight is 170. Progress!
Deadlift
5x135, 5x185, 5x230, 5x280, 5x280
4x325 @7
4x325 @7
3x345 @8
3x345 @8
3x345 @8
3x345 @8
Incline Bench
4x95, 4x135, 4x145, 4x155, 4x175, 3x185, 4x155
I never do heavy incline so I literally had no idea what my numbers should be. I experimented a bit because Sheiko doesn't prescribe weights (just 6 sets of 4). 185 felt do-able for 4 but the transition at about 8 inches off my chest feels weird. Not too bad for first time seriously incline benching
Rack Pulls
5x230, 5x280, 5x280, 4x325, 4x325
3x370 @8
3x370 @8
3x370 @8
3x370 @8
Dumbbell Curls 3x10 @ 30
Standing Dumbbell Shoulder Press 3x10 @ 20
Dumbbell Shoulder Fly 3x10 @ 10
Overall the day felt easy. Most deadlift days have felt very easy lately. I'm wondering if I'm making progress quickly but not bumping my Sheiko max high enough (because I haven't tested in a while).
I think I'll run a test day after this cycle. The last serious test day was many cycles ago. This would work well w/ a potential May meet as well.
Thursday, March 10, 2011
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