▼ 1. 7/17/09 - Fri - SHEIKO #15
Weight: ??. Time: 2:15.
A pretty good day. I think I figured more stuff out on the squat. Back was feeling beat up during the week and knees were a little tired so I played it safe today.
• Foam roll throughout
• Hang snatch (warm up) 95x5x5
This made my elbows feel weird and my traps very sore the next day.
• Bench 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x5 (80)
Good.
• Squat 45x10, 135x5x3, 225x5 (50), 275x5 (60), 315x5x2 (70), 335x4x5 (75),
45x10x3, lunges bwx15x3
Felt pretty good. I think a major missing component for my squats this cycle is intensity. Even with TPS's good atmosphere, I've been too worried about why my squats aren't feeling good enough and not just getting pumped and making the weight my bitch. Today was a good day.
Knee sleeves (APT, not Inzer) and belt for all these sets.
• Bench 165x6 (55), 195x6x2 (65), 215x6x4 (70)
I may have read my program wrong and was supposed to do 4x6 on the last weight, I'll need to check. Doing 6 reps is weird now.
• A: Band flies purplex10x5
These were suggested to me by Carlos to help stretch the front delt/pec connection from all the presses. They felt pretty good, but I was rushed so my shoulders started feeling a little painful, especially the rear delts (??).
• A: Good mornings 135x5x2, switch to SS bar, 135x5x3
Again, don't know how much SS bar weighs so I just assume 45 even though its more than that. Definitely harder that way.
• Dumbell curls 25x15x2
Hopefully to help with the elbows that were feeling a little weird from snatches.
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