Jonathan (4/20) Sheiko40:w2d2

This was my first time doing a deficit deadlift on Sheiko. I used two metal 45 plates as my platform. I don't know how much the "deficit" was suppose to be; I hope this was sufficient. They were easy.

Deficit Deadlift
warm ups: 225*3*1, 270*3*2,
290*2 @ 7
290*2 @ 7
290*2 @ 7
290*2 @ 7

Bench Pyramid
warm ups: 135*5*1, 155*5*1, 180*4*2, 190*3*2
205*2 @ 8+
205*2 @ 8+
205*2 @ 8+
190*3 @ 8
190*3 @ 7+
180*5 @ 8
180*5 @ 8
warm downs: 155*7*1, 135*9*1

Deadlift
warm ups: 225*4*1, 270*4*1, 315*3*2
360*2 @ 8+
360*2 @ 8+
360*2 @ 9
360*2 @ 8+
360*2 @ 9

Did some abs and calves too.

Brian - 2/16 Volume Squats

Squats w/ new baby belt;
Warmup - 45x10, 95x5, 135x5, 135x5
Working - 185x4 @7, 225x4 @8, 235x4 @8, 245x4 @8.5, 250x4 @9, 255x4 @9

Deficit Deadlift;
155x4, 155x4, 205x4, 245x4, 245x4, 245x4

Pause Squats (3 count);
185x6, 185x6

Got my new singlet (brother's old singlet) today. Talked about plans for next week. I will do a "competition" day on thursday where I do non-max singles in all 3 events. I'll be gone saturday and sunday so I can't lift. I will likely lift light on tuesday, and go through the motions with just about no weight on thursday before the competition.

Brian - 2/9 Volume Squat

Squat;
Warmup - 45x10, 95x5, 135x5, 185x4
Working - 225x4 @8, 235x4 @8, 235x4 @8, 235x4 @9, 235x4 @9, 245x2

I'm still trying to find the right belt. I literally have no idea how it's "supposed" to fit. Frank's works ok but it digs into my hip and rib cage a lot. I used dee's small belt and it felt good, but my ego took a hit from Frank making fun of me. I used their belts on my 235 working sets. 245x4 @9.5ish was there, but on rep 3 I went down and hit the support bar which screwed me up, so I just gave it up.

Deficit Deadlift
133x4, 183x4, 203x4, 223x4, 223x4, 223x4

Brian - 2/2 Volume Squats and Deadlift and Quals

Squat;
Warmup - 95x10, 135x5, 135x5, 185x4
Working - 225x4 @8, 225x4 @8, 235x4 @8.5, 235x4 @8.5, 235x4 @9

Starting to be able to find depth on my squats at the heavier weights.

Deficit Deadlift (red + green bumper);
133x4, 158x4, 183x4, 223x4, 243x4, 243x4

Pause Squats (3 count pause);
155x6 @8, 175x6 @8, 195x6 @8.5

PhD Qualification Test;
Warmup - life
Working - Field Exam x1 @10 (PR), Research Exam x1 @8 (PR)

See you guys for another 3-4 years.

Brian - Volume Squats and Deadlift

Squats;
Warmup - 45x5, 135x5, 160x5, 185x5
Working - 225x4 @8, 225x4 @8, 225x4 @8, 225x4 @9, 225x4 @9, 225x4 @9

Deficit Deadlifts;
133x4, 133x4, 133x4, 183x4, 223x4, 253x4, 273x2xbadform

Pause Squats (3 count pause);
155x6, 155x6

Gordon: 11/3 - 11/9

Weight is still 170. New 13mm leather belt came this week, which helped with 5x5 squats immensely. Started adding more back exercises this week to improve my deadlifts, but probably added too much at once because my lower/mid back were sore the whole week.

11/03/09 Medium, Deadlift assistance
Good morning: 5,5,4,4,4@235 (slow)
Deficit deadlift: From 2 green plates; 5x4@275 (medium)

11/05/09 Medium
Squat: 3x3@225
Bench: 8x3@155 (fast); 2@255 (slow, failed on 3rd rep) Added a heavy set at end of speed sets

11/07/09 Volume
Squat: 5x5@330 (slow) With new belt, all reps were at or below parallel. Gonna start wearing wrist wraps again for squats >315, left wrist felt sore after.
Rack pull: 3x4@285; 8@225 (fast) Back was really tired, so called it early and did a back off set instead of 6 sets of 4.
11/08/09 Volume cont.
Deadlift, sumo: 3x5@285 (medium)
Bench: 5,4,4,4,5@225 (slow) With wrist wraps.