Past two weeks of Sheiko

Since the 4th week out from the meet according to Sheiko is the deload and test week, which I did before my trip to Italy, and then the week after that I was recovering from a flu/cold, we decided to do the 3rd week out twice.

Tuesday:

Squats:
1x3x95(50%), 2x3x115(60%), 2x3x135(70%), 4x2x155(80%)

Bench:
1x3x65(50%), 1x3x85(60%), 2x3x95(70+%), 5x3x105(80%)

Cable flies:
5x10x30's

Squats:
1x3x105(55%), 2x3x125(65%), 4x3x145(75%)


Thursday:

Deads to knees:
1x3x135(50%), 2x2x165(60%), 2x2x180(65%), 3x1x195?(70%)

Bench:
1x3x65(50), 1x3x85(60+%, 2x3x95(70%+), 2x3x105(80%), 3x2x110(85%)

Cable flies:
5x10x30s

Deads:
1x3x135, 1x3x165, 2x3x195, 5x3x225(80%+)

The first week's deads were brutal on my hands, but not soul-crushingly hard like the last round of sheiko. Nathan suggested I spread my knees wider so that I'm starting closer and more over the bar, and I really think that has made things easier and allows me to keep my torso pretty much vertical the whole lift, reducing rounding. The second week was practically easy with this technique.


Saturday:

Bench:
1x3x65, 1x3x85, 2x3x95, 5x3x105(80%)

Squat:
1x3x95, 2x3x115, 2x3x135, 6x3x155(80%)

Some changes to squat form: instead of arching/'setting' my back before starting the squat, I am keeping my back basically neutral, taking a big breath and lifting my chest up (a bit), without arching my back or sticking out my butt/hips. Also, moved feet in a bit, so that my stance isn't as wide, and this does not trigger adductors at the bottom so much, has a more direct path upward, and is making coming out of the hole at 80% practically easy, compared to how it felt previously with the wider stance.

Bench:
1x4x65, 1x4x80, 4x4x95

Bad shoulder was bothering me this past saturday. I had to keep everything super-duper tight and controlled so that it wouldn't pop at the bottom and make my whole right arm weak. All other bench days have been feeling pretty awesome though. Just need to make sure my butt 'stays' on the bench.

Cable flies:
5x10x30s

Good Mornings:
5x5x95