Wednesday, October 19, 2011

Frank (10/19): Sheiko #40, Week 2, Day 1

I felt fine coming in, but lifting was tough. I think this is a recurring pattern with Sheiko day 1.

Squat
5x45, 5x135, 5x185
5x225, 4x275, 3x315, 3x315
3x365 @ 9
3x365 @ 9
3x365 @ 9
3x365 @ 9
3x365 @ 9

Bench
10x45, 10x95
5x155, 4x185, 3x215, 3x215
2x245 @ 8
2x245 @ 8
2x245 @ 8
2x245 @ 8
2x245 @ 8
2x245 @ 8

Dumbbell Fly: 5x10 @ 30
Dip: 5x8 @ 0

Squat
5x225, 4x275, 3x315, 3x315
3x340 @ 8
3x340 @ 8
3x340 @ 8
3x340 @ 8

Good Morning: 5x5 @ 185
Posted by Frank Wu at 10:13 PM
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4 comments:

  1. FCAliveOctober 19, 2011 at 10:34 PM

    Frank, I have a lacrosse ball for you. Should I leave it in the fire extinguisher?

    ReplyDelete
  2. Frank WuOctober 19, 2011 at 11:00 PM

    Thanks Garrett. You're a life saver! Which fire extinguisher will it be in? And doesn't the alarm go off if you try to open it? If you let me know when you're at the Z next, maybe I could just try to show up a bit earlier.

    I should have also mentioned that I have this tight...something...that runs from my left outside ankle wall the way up to my glute. I think it's probably my glutes and IT band, so hopefully the ball should help a lot.

    ReplyDelete
  3. JustinOctober 20, 2011 at 10:46 AM

    Do you train bench with a competition pause?

    ReplyDelete
  4. FCAliveOctober 20, 2011 at 3:56 PM

    I'll leave it in the fire extinguisher cabinet nearest to the lifting platforms. People kept chalk in here from time to time. The next time I will be at the Z center is probably tomorrow, Friday.

    ReplyDelete

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