▼ 1. 7/9/09 - Thu - CARDIO
Time: 0:30. Weight: 218 (after gym).
Showed up late, but I called in favors to get to stay an extra 15 mins and finish up my cardio.
• Cardio - bike 30 mins
▼ 2. 7/8/09 - Wed- SHEIKO #11
Weight: ??. Time: 2:30.
Good day. Talked to a powerlifter there named Carlos. He recently did Sheiko and had some tips for me, although I've been doing Sheiko long enough now that I don't know if I will follow his advice, we'll see. He competes single-ply (albeit in the APF) at 181. He is going for 650/500/600 in October. I'll update everyone on how he does.
• Sled drag 90 + sled x 2 trips, 180 + sled x 2 trips
This was fun and woke me up. I think I will keep this up.
• Deadlift to knees 135x5x4, 225x3, 275x5 (50), 335x4x2 (60), 385x4x4 (70)
No belt, felt good.
• Bench 165x5 (55), 195x5 (65), 215x5x4 (70)
• Dumbell bench 50x10x5
Carlos said that it is better to use banded flies instead of dumbell flies/dumbell bench to help with tightening of the pec/front delt region. He said this was a big problem for him doing Sheiko after one cycle. I haven't had to deal with this, but I might mix that exercise in anyway to stretch that area.
• Deadlift 275x4 (50), 335x4 (60), 385x3x2 (70), 415x3x5 (75)
Belt last set just for practice, felt good. Some guy complimented me on my 'nice pull.''
• Lunges 135x5x5
2 comments:
Do you know what the rationale is behind doing deadlifts to the knee first, then regular deadlifts? I would probably have written the other way around.
BECAUSE SHEIKO SAYS SO.
But srsly, I think its because the bottom part of the deadlift is more difficult and doing the full movement first would tire you out for the partials. When rack pulls are done, full deads are done first.
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