7/20 & 7/21

▼ 1. 7/21/09 - Tue - CARDIO/FLEXIBILITY

Weight: 219 (after gym). Time: 0:40.

  No time today so I just did minimal crap.

• Row 2000 m in 7:35 (1:53 pace)

Upper back was feeling really sore (like many of us have experienced) because of bench and/or squat yesterday. Not really sure exactly why -- maybe loose during squat set up? Anyway, feels way better after rowing.

• Flexibility - soleus, adductor on leg press, hamstrings, hip flexors, seated groin, IT band

• Ice knees

▼ 2. 7/20/09 - Mon - SHEIKO #16

Weight: 215 (morning). Time: 2:30.

  Heavy-ish today. Altogether, it went amazing. I feel like I'm back on track. Dee said I was pretty intense about lifting today, which is exactly what I think I've been missing.

  In other news, I've managed to completely avoid adductor pain for a few weeks running. I think the key is squat-specific stretching on the leg press and the lunges to warm-up/cool down.

• Squat 45x8x3, lungesx15x3, 135x5x2, 225x5 (50), 274x4 (60), 315x3x2 (70), 

365x3x2 (80), 385x2x3 (85)

I was feeling pretty focused on these lifts, and they went really well. Sleeves and belt for everything heavy.

• Bench 45x∞, 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x5 (80)

Press command on last two sets to make sure I was actually pausing. Went fine.

• Dumbell bench 50x10x5

• Dips BWx8x5

• Squat 225x5 (50), 275x4 (60), 315x2x3 (70), 365x2x4 (80), lungesx15x3

Feeling tired going into these, but I got my head back into it and it went well. Belted last two sets, sleeves only before this. I was worried that I would feel off, but I still dominated.

• Good mornings 135 + 80 # chain x5x5

These felt good. I figure I'm going to try to work chains into my next training cycle, so I should start with them now.