LAST FIVE DAYS

▼ 1. 4/23/09 - Thu - SHEIKO #14

Time: 3:00. Weight: 210. Need to get weight under control.

  Good day today. This is usually my hardest day of the cycle, but today went really smooth. Especially considering my lower back has been bothering me, I'm very happy about this. Test day next week

• Bench 150x5 (50), 180x4 (60), 210x3x2 (70), 240x3x2 (80), 255x2x3 (85)

Felt bad at first, but easy once it got heavy.

• Deadlift 135x5x5, 225x3, 275x4 (50), 330x4 (60), 385x3 (70), add suit, 420x3 

(70), 480x3x2 (80), 510x2x3 (85), remove suit, 135x12x3

Did lots of warm up sets to make sure I had my adductor/lower back flexibility working before attempting anything remotely heavy. Also kept with double overhand until suit to work on grip (Danny's suggestion). Then I did some cool off sets after everything was over in between bench sets.

  All of the sets felt good today. Back apparently wasn't perfect for the 510's on some reps, but we'll see how it feels tomorrow. I amused myself by walking around the gym only in a suit covered in baby powder and seeing people's reactions.

  I feel like there's something else I wanted to say about this, but I forget.

• Bench 165x5 (55), 195x5 (65), 225x4x4 (75)

Danny has me focusing on: (1) not breathing out during the rep, (2) gripping the bar strongly, and (3) keeping solid arch. I have (3) down pretty well at this point and (1) is coming along. (2) was just mentioned today, we'll see if it makes a difference.

• A: Dumbell bench 50x10x5

• A: Lunge 135x5x5

▼ 2. 4/22/09 - Wed - CARDIO/FLEXIBILITY

Time: 0:45.

• Cardio - bike ?? bpm x 30 mins

Got a good book, makes cardio much better.

• Flexibility - soleus, gastroc, hamstrings, seated groin, hip flexors

Lots of emphasis on lower back while stretching hamstrings and groin.

▼ 3. 4/21/09 - Tue - SHEIKO #13

Time: 3:00. Weight: ??

  Felt good. Lower back gives me problems unracking weight in squats, but during the lift it feels OK.

• Squat 225x5 (50), 275x4 (60), 320x3x2 (70), 370x3x2 (80), 390x2x3 (85)

Rene claims these were all high. I claim that he's a piece of shit and should go kill himself. Danny said that some were high, but most were OK. Deirdre seemed to agree with Danny's assessment. So not sure where that leaves me exactly, but I'm OK with it since I tend to overshoot depth with maximal weight.

• Bench 150x5 (50), 180x4 960), 210x3x2 (70), 240x3x5 (80)

• Dumbell bench 50x10x5

• Dips BWx8x5

• Squat 225x5 (50), 275x4 (60), 320x3x2 (70), 370x2x4 (80)

• Good mornings 185x5x5

▼ 4. 4/20/09 - Mon- CARDIO/FLEXIBILITY

• Cardio - bike ?? bpm x 25 mins

• Flexibility - usual

▼ 5. 4/19/09 - Sun - CARDIO/FLEXIBILITY

• Cardio - bike ?? bpm x 45 mins

I know, I'm awesome at cardio.

• Flexibility - usual