SHEIKO WEEK #1; #1 + MY LIFE IN AGONIZING DETAIL

- Bench 150x4 (55%), 165x3 (60%), 195x3 (70%),
205x3x4 (75%)
- Squat 210x5 (50%), 250x5 (60%), 290x5x4 (70%)
- Bench 150x4 (55%), 165x4x2 (65%), 195x4x4
(70%)
- Flies 30x10x5 (10%)
- Good mornings 165x5x5 (40%)

Well, Sheiko Dave's e-mail crashed so I couldn't get my program before today. So Dean gave me his workout for today and I just used the % to compute the weights. Since we follow the same split and are training for the same meet starting at the same time, I think it should work.

Rene and Danny were there today. Danny finished right after I showed up and just followed me around commenting on my technique and various other powerlifting things. He said I looked better with a wide stance squat, which my history suggests doesn't work for me raw. Maybe I should give it another try at some point and be more strict about my hips, knees. He also said I should take 2-5 secs to lower the weight -- very controlled. He said if the weight is heavy, there will be no rebound. He is a multi-ply lifter so I hesitate to take his advice whole-hog. In fact, since my squat has been doing so well lately, I doubt I will change anything.

He had some good bench advices w.r.t. leg drive and pulling the shoulders back. I will try to incorporate this into my routine. I've never really used my legs in the bench, so its good to have someone help me figure it out. He suggested a Phil-style set-up, keeping feet fixed on ground and pushing the body down while arching, then lowering the ass and holding the set up very tight throughout the lift.

IN OTHER NEWS: We had a student workshop today. The presentations were very detailed and poorly delivered, so me, my lab mate, and two girls from the lab ditched after lunch and went to the beach. Then we went to a bar. Then we came back for the lobster dinner. Then we left early, drove back (while doing sing-a-long in the car), and I went to the gym.

ALSO, FOOD: Today I had a light breakfast, then went to the buses. There I had an egg/bagel sandwich and a juice. Then I snacked on bars through the morning presentation. Then I ate two sandwiches, a banana, three oranges, two pickles, and a bag of chips for lunch. Then I had a big steak quesadilla at the bar. Then I had two steaks, two salads, potatoes and clam chowder at dinner. Then I ate a pre-workout meal. I'm about to hit the post work-out meal. Weight is at 215. I will start my diet on Oct 15th, 1 month out from the meet.