Danny suggested I be more explosive on all of my lifts because they are such low intensity. He said for all my sets of three, I should do three singles instead of three reps. (This is a mental cue.) I think this is a good idea and fits within my understanding of Sheiko, so I will be doing this insofar as I am able to keep good form.
First test at MIT today, so I am not particularly well rested. This was a long work out, so it was quite exhausting.
- Squat 205x4 (50%), 250x4 (60%), 290x3 (70%), 315x3x5 (75%)
If I push my knees out hard, then I think my form is fine. Danny says I am still squatting too low. No belt.
- Bench 135x5 (50%), 165x4 (60%), 195x4 (70%), 205x3x3 (75%), 225x2 (80%), 235x1x2 (85%), 225x2 (80%), 205x4 (75%), 195x5 (70%), 165x5 (60%), 150x6 (55%)
- Flies 25x10x5 (10%)
- Dips BWx8x5
Maybe explosiveness isn't such a good idea on these. Closest I've come to failing a rep on the last few sets. It's only active recovery.
- Squat 225x3 (55%), 275x3 (65%), 315x2x3 (75%)
Belted heavy sets just for practice.
- Good mornings 165x5x5 (40%)
Danny told me his training philosophy today: "First set, start with absolute maximal weight. Then add more weight." Dave, I think you'd get along with him.
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