Nathan : 9/15 - 9/17

▼ 1. 9/17/09 - Thu - CARDIO

Weight: 218 (morning). Time: 1:15.

  Adductors bothering me since Monday, so I gave them a little extra love.

• Cardio - bike 30 mins

• Stretching - gastroc, soleus, adductors on leg press, hamstrings, more adductors, seated 

groin, hip flexors, glute

▼ 2. 9/16/09 - Wed - BENCH

Weight: 217 (morning), 224 (after dinner). Time: 1:30.

• 2-sec pause bench 45x10x2, 135x5x2, 185x4, 225x3x3 @ 8, 235x3x2 @ 8-9, 245x3 @ 9

Going for 3x6. I'm not exactly sure about the number of sets at each weight, but this is roughly correct.

• Close-grip bench 135x8, 185x5, 225x4 @ 8, 245x4x5 @ 9-10

Going for 4x6. First set at 245 was quite hard. Got easier a bit from there, but last set was very hard again and I had absolutely terrible form, kind of twisting myself on the bench. My right arm tends to lag behind on these for some reason.

• Dumbbell overhead press 55x6,6,5,5

Going for 6x4.

• Band-assisted pull ups Green band x 15, purple x 10, 8

Really tired, wanted to do something easy. Decided to try these, and they were kind of weird. Not sure I like them, but it was interesting nevertheless.

▼ 3. 9/15/09 - Tue - CARDIO

Weight: 218 (morning). Time: 1:00.

• Cardio - bike 25 mins

• Stretching - gastroc, soleus, adductor on leg press, hamstrings, seated groin, hip flexors

• Foam roll - lower back, IT band

Nathan : 9/10 & 9/11

▼ 1. 9/11/09 - Fri - DEAD

Time: 1:30.

  Still keeping things light. Called it early so Dee and I could make Octoberfest.

• Warm-up bike x 10 min

• Conventional deadlift 135x5x3, 225x3x2, 275x3, 315x4 @ 8, 335x4x5 @ 8

Main deadlift movement. It has been a very long time since I used this as a primary movement, so I thought I would rotate it in. Since I had grip issues at my last meet, I decided to go with double overhead, no chalk for all of this. I think I am capable of 4x6 at 405, so this was definitely light.

• Squat w/ chains 45x5x3, 135x5x2, 225x3, 225+80x2 @ 7, 275+80x2x5 @ 8

Lockout squat movement. I have seen great success from Dave and Brent using chains on their squat, so I decided to give it a try.

• Sumo rack pull from 2'' below knee 225x5, 335x5, 365x5x4 @ 7.5

Deadlift assistance. This tends to be my weak point with a real deadlift bar, not sure that working this as-is will help much, but its the best I got. On most of these sets, I only got 3 reps before having to switch to alternate grip for the remainder.

▼ 2. 9/10/09 - Thu - CARDIO

• Bike 30 mins

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

Nathan : 9/8 & 9/9

▼ 1. 9/9/09 - Wed - BENCH

Time: 2:00. Weight: 222 (after dinner). Happy that I did not lose weight on vacation.

  First day doing a full RTS-style template. It is my first day back in the gym after going to the ER with heart palpitations, so I decided to keep things light. This will continue until next Monday, when I will wear a 24-hr heart monitor to make sure that nothing funny is happening during workouts.

  Saw general practitioner and cardiologist today (same-day referral, awesome). Diagnosis is supraventricular tachycardia (SVT). This is a non-life-threatening condition where my heart rate suddenly increases or starts acting funny, in my case during exercise. It is apparently caused by a "short-circuit" in the nerves that control the heart muscle. There are treatment options available, but since my case is fairly mild, the side effects or potential side effects of those treatments are worse than the condition itself. So unless things change, the plan is to just deal with it.

  Also, since my "attacks" last only a couple minutes at worst, drugs that break the tachycardia are useless. I was shown a couple things to try that can possibly help by inducing reflexes that drop the heart rate. To help with prevention, I will do a semi-long warm-up (for me, at least) and make sure to stay very well hydrated. Ultimately, this is the diagnosis I was hoping for and there is really no way that it isn't good news.

  It was a big relief to be back in the gym. Nothing worrying happened at any point in the workout, and it was cool to see how concerned many of the people were.

  With all of that out of the way, it was a fairly easy workout except for the stupid stuff at the end. We'll see if RTS gives me results. I didn't exactly follow recommendations for RPE in RTS because I am keeping things light for the short term.

• Warm-up bike x 10 mins

• 2-sec pause bench 45x10x3, 135x5x2, 185x5x2, 205x5x5 @ 8

This is my main raw movement. A regular-grip bench press with a 2-second pause counted out by the spotter. Will move up weight on these.

• Close-grip bench 135x5, 185x3, 225x3x6 @ 8

Raw assistance movement with full ROM. I was surprised at how easy this was, but it felt a little awkward after not doing any close-grip presses for over a year.

• Dumbell military press 50x8,8,8,7

I can't believe how terrible I am at overhead pressing after the long lay-off. 50 was supposed to be a warm-up. I was sitting up without any support from a bench and my stabilizers were firing like crazy. That still doesn't explain how terrible this was, though.

• Pull-ups BWx8,8,6,5

Also disappointing.

▼ 2. 9/8/09 - Tue - CARDIO

• Bike 30 mins

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

Not stretching for a week makes me really inflexible.

Nathan : 8/25 Cardio

▼ 1. 8/25/09 - Tue - CARDIO

Weight: 216. Time: 1:00.

  Hamstrings super sore from random shit on Monday.

• Cardio - bike 30 mins

Actually went pretty hard on this, got tired.

• Hip abduction 80x60

Don't really know why I did this.

• Flexibility - hamstrings (a lot), soleus, gastroc, adductors on leg press, seated groin, hip 

flexors, prone glute

Nathan: 8/9 Cardio

▼ 1. 8/9/09 - Sun - CARDIO

Weight: 218 (morning), 217 (after gym, dehydrated?). Time: 0:30.

  This was a good workout. I came in extremely sore from Friday's squats. Maybe the monolift or good mornings messed me up? I haven't done good mornings in a while, but they are ridiculously light. I'm not sure. Point is, I left the gym feeling much better.

  Today was part of my plan to try more intense cardio. I felt really good today, so I think I'll keep this general idea going.

• Cardio - bike 30 s high, 30 s low, 30 s high, 60 s low x 7, 600 s medium

I was on the bikes that have no timer or anything. I like these bikes a lot because they force me to focus on just pushing myself and not on some stupid display. But it does make it hard to time myself.

  I started with intervals. What my notation means is "thiry strokes at high difficulty, followed by thirty strokes at low difficulty, etc..." I was going to do this 5 times until Rene and Gordon walked past right as I was finishing, and I said fuck it and did a couple more. The sprint intervals took about 15 mins. (I know because of the announcer guy saying there were 15 mins left).

  Then I did 600s (going for ~10 mins) at a medium setting for a little steady-state cardio.

• Stretching - adductor on leg press, hamstrings

Very abbreviated because Z was closing.

Nathan: 8/6 Cardio

▼ 1. 8/6/09 - Thu - CARDIO

Weight: 217 (morning), 218 (evening). Time: 1:00.

  I haven't been eating nearly enough food if this is indicative of my weight gain through the day now.

• Cardio - intervals on bike 2 min on, 2 min off @ ~150 bpm for ~35 mins

• Stretching - hamstrings, calves, adductor on leg press, seated groin, hip flexors

7/27 & 7/28

▼ 1. 7/28/09 - Tue - FLEXIBILITY

Weight: ??. Time: 0:30.

  Not doing anything today because of the skills eval tomorrow.

• Flexibility - adductors on leg press, gastroc, soleus, hamstrings, seated groin, hip flexors

▼ 2. 7/27/09 - Mon - SHEIKO #19

Weight: 219. Time: 0:45.

  Really short day before the skills evaluation on Wednesday.

• Squats 135x5x3 (50), lungesx15x3, 225x3 (50), 275x3 (60), 315x3x2 (70), 

340x2x3 (75)

• Bench 155x3 (50), 185x3 (60), 215x3x2 (70), 225x2x3 (75)

7/22 & 7/23

▼ 1. 7/23/09 - Thu - CARDIO/FLEXIBILITY

Weight: 218 (after gym). Time: 1:00.

• Dumbell pullovers 40x10x3

Upper back has been hurting me for a few days now. This is a great stretch.

• Cardio - bike 130-150 bpm x 25 mins

A bit more intense than usual.

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

I felt really flexible today -- maybe because I was more warmed up?

▼ 2. 7/22/09 - Wed - SHEIKO #17

Weight: ??. Time: 2:45.

  Had enough time to do everything today so I took my time without doing any supersets. This is usually the hardest day of the cycle, but not today.

• Drag sled 90x2 trips, 180x2 trips

• Bench 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x2 (80), 260x2x3 (85)

These felt pretty good, but not super-duper easy. Did press command for the last set.

• Deadlift 135x5x3, 225x3, 275x4 (50), 335x4 (60), 385x3x2 (70), 445x3x2 (80), 

465x2x3 (85)

These felt great.

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

• Band flies green band x10x5

Can't decide if I like these or not. My pecs were feeling a little sore the next day.

• Lunges 135x5, 95x5x4

135 felt heavy so I dropped it back down.

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.

7/19 - BORING DAY

▼ 1. 7/19/09 - Sun - CARDIO/FLEXIBILITY

Weight: 218 (after gym). Time: 0:45.

• Cardio - bike 130-150 bpm x 20 mins

Actually pushed myself a little bit toward the end.

• Flexibility - soleus, adductors on leg press, hamstrings

Hamstrings and lower back felt really tight. Not much stretch time today, normal desk girl that hooks me up is on vacation.

In other news, a friend of mine that is new to lifting but has been accompanying me and Dee to TPS set a 60 lb squat PR on Friday (squatted 245 lbs). His form was pretty bad to start, so we dropped the weight down a lot and focused on using the right muscles. This has been steadily improving and on Friday he wanted to go for a max. He had good form throughout, I'm so proud of him.

7/16

▼ 1. 7/16/09 - Thu - MISC/CARDIO/FLEXIBILITY

Weight: 219 (morning). Time: 1:00. This is the most I've weighed in the morning in a long time. I'm getting fat. Hooray. Feeling really beat up. Upper back very sore from yesterday.

• A: Foam roll lower back

• A: Dumbell pullovers 40x10x3 + 15 lb stretch each hand

To stretch back/tricep area.

• A: Dislocates with mini band

• Cardio - walking 15 mins @ 4.5 mph

Extra light cardio since I feel really beat up.

• Stretching - gastroc, adductors on leg press, hamstrings, seated groin, hip flexors, IT band

Everything is so sore that stretching is intensely uncomfortable -- the way it is when you haven't stretched in months. It really sucked.

LAST TWO WORKOUTS

▼ 1. 7/14/09 - Tue - CARDIO/FLEXIBILITY

Weight: ?? Time: 1:00.

  Feeling pretty sore/tired from yesterday. Iced knees today and took ibuprofen to hopefully recover a bit by tomorrow. Today was 100% recovery day, used a lighter setting on the bike.

• Cardio - bike 25 mins

• Flexibility - gastroc, adductors on leg press, hamstrings, seated groin, hip flexors

▼ 2. 7/13/09 - Mon - SHEIKO #13

Weight: ??. Time: 2:15.

  Today was HARD. Especially because of the time constraint I put myself in -- only had a little over 2 hours to do the whole workout. No knee sleeves today.

• Prowler 70 # x 2 trips

Feeling very cold to start, so I did one set with prowler and that got me going.

• Squat 135x5x3, lunges, 225x5 (50), 275x4x2 (60), 315x3x2 (70), 365x3x5 

(80)

Form feels more solid, but squats still feel difficult. I am beginning to suspect that my squat max for this cycle was too high, even though I cut it by 10 lbs because I took off the Inzer knee sleeves. Belted 315 and up.

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

Even the bench felt a little rough.

• Dumbell bench 50x10x5

• A: Dips BWx8x5

• A: Squat 225x5 (50), 275x5 (60), 315x5x5 (70)

The 315 sets were hard. This was when I started having to cut rest a lot to get all my sets in. I was already feeling like a tired-ish day, so this just killed me. Belted last three sets.

• B: Good mornings 135x5x5

• B: Lunges BWx15x4

@ Vit: The reason Sheiko is exciting is because of days like these, when you feel there is no way in hell you can get all your reps, but you power through and get 'em anyway.

LAST TWO WORKOUTS

▼ 1. 7/11/09 - Sat - CARDIO/FLEXIBILITY

Weight: ??. Time: 0:30.

  Really fast "cardio" day before seeing movie with Dee. <3 >

• Cardio - bike 15 mins

• Stretch - soleus, gastroc, adductors on machine, seated groin, hip flexors

▼ 2. 7/10/09 - Fri - SHEIKO #12

Weight: 214. Time: 2:30.

  Today went pretty well, even if it wasn't super easy. I feel like I got my squat form back under control. I also didn't budget time very well today, and ended up sprinting through the last parts and supersetting them. Oh well.

  I also didn't mess up my adductors doing the faster drop with the 'old style', which I was slightly worried about. Yay.

• Prowler +50 lbs x 2 trips x 2

Grab high down, low on the way back. Prower is harrrrdddd.

• Squat 225x5 (50), 275x4 (60), 315x3x2 (70), 340x3x6 (75)

• Bench 155x6 (50), 185x5 (60), 215x4 (70), 225x3x3 (75), 245x2x2 (80), 

260x1x2 (85), 245x2x2 (80), 225x4 (75), 215x5 (70), 185x6 (60), 155x7 

(50)

• Dumbell bench 50x10x5

• A: Squat 245x3 (55), 295x3 (65), 340x2x4 (75)

• A: Dips bw x 8 x 5

• B: Good mornings 135x5x5

• B: Lunges bw x 12 x 3

Cooldown for squat.

LAST TWO WORKOUTS

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

Weight: ?? Time 1:00

• Cardio - bike 130 bpm x 30 mins

I was trying to be a little more intense, but my heart rate capped at 130 bpm. Oh well.

• Flexibility - calves, adductor on leg press, hamstrings, seated groin, seated glute

▼ 2. 7/6/09 - Mon - SHEIKO #10

Weight: ?? Time: 2:45.

  Came into this workout with extremely sore glutes/IT band from taking the whole weekend off. Sometimes my hips really tighten up with some time off. I don't really know why. But it was a good day, I think I figured some stuff out.

• Squat 45x10x2, 135x5x3, bw lungesx15x3, 225x5 (50), 275x4x2 (60), 

315x3x2 (70), 365x2x5 (80)

These didn't feel great, but observers said they looked fine (for the most part). They just felt difficult.

• Bench 45x10, 155x5 (50), 185x4 (60), 2153x2 (70), 245x2x6 (80)

• Dumbell bench 50x10x5

• Dips bwx8x5

• Squat 245x3 (55), 295x3 (65), 335x3x4 (75), 135x5x3, bw lungesx15x3

On these sets, I tried relaxing the arch and just squatting with a straight (but not super-arched) back. It felt much better -- more like how I was squatting before that felt so great. I'm going to stick with this.

• Good mornings IN THE MONOLIFT! 135x5x5

INTENSE!!!!1!!11!!!111!!

LAST THREE DAYS

▼ 1. 6/30/09 - Tue - CARDIO/FLEXIBILITY

Weight: 219 (after gym). Time: 0:45. 

  Almost didn't go today. Very tired.

• Cardio - bike 20 mins

• Flexibility - gastroc, soleus, adductor on leg press, seated groin, IT band

▼ 2. 6/29/09 - Mon - SHEIKO #7

Weight: 216. Time: 2:30.

  Had a big meal before the gym. It made the first bench feel a little weird, but I think it helped a lot on the last sets of squats because the belt was snug. Overall, a decent day, but I really wish my squat would feel better.

• Bench 155x5 (50), 185x4 (60), 215x3x2 (70), 230x3x4 (75)

• Squat 55x10x2, 145x5x3, lungesx15x3, 235x5 (50), 285x5x2 (60), 325x5x5 

(70), 155x5x2, lungesx15x3

Used PL bar again that weighs 55 lbs. Pretended it was 45 though for my sets, so everything is 10 lbs heavier. In retrospect, this was stupid considering my squat hasn't been feeling great lately. I tried a few things on these sets. No knee sleeve/wrap, by the way ... knees felt solid for some reason.

Set 1: Tried to use 'old form' of faster decent. Didn't feel that great, but not terrible.

Set 2: Tried 'new form.' Sat back further, tried a slightly slower descent, weight on the outside of the foot. This felt slightly worse. I just feel slower without the rebound from the bottom.

Set 3: Back to form from set 1. Felt a little worse because I was tired.

Set 4: Add belt. Felt MUCH better. Used same form as sets 1 & 3.

Set 5: Add belt. Use form kind of like set 2. This also felt good. So, I think the belt is making a bigger difference than my form.

  Conclusion: I'm going to try to slowly incorporate a more controlled descent and change where my weight is placed while keeping rebound. Also, based on experience from my next group of benching, I'm going to try to keep everything much tighter. I really need to isolate what is making my squat feel worse.

• Bench 165x5 (55), 195x4x2 (65), 215x4x5 (70)

Like usual lately, my last sets of bench are feeling amazing. I think it is because I get everything super tight and it just feels like a board press. I need to do this on all of my reps. Also, benching hurts my knee more than squatting because of the isometric tension. Go figure.

• Dumbell bench 50x10x5

• Yoke bar good mornings off pins 135x5x5

More fun. Not sure what the bar weighs -- I'll call it 45 even though its more like 85 probably.

▼ 3. 6/28/09 - Sun - CARDIO/FLEXIBILITY

I don't really remember what happened today -- but it isn't important.

• Cardio - bike 25 mins

• Stretching - usual?

LAST TWO WORKOUTS

▼ 1. 6/25/09 - Thu - CARDIO/FLEXIBILITY

Time: 1:30.

• Cardio - bike 30 mins

Watched about Michael Jackson's death.  :(

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

The IT band stretch *killed* me because of lunges yesterday.

▼ 2. 6/24/09 - Wed - SHEIKO #5

Weight: ??. Time: 2:30. 

  Today is my heaviest day of the cycle usually, at least in terms of how it feels. The bench is never too hard, but the deadlift reps usually get me. Today, I got all the reps but they didn't feel super easy. I suppose this is to be expected. I think I need to get my eating and sleeping consistent if I want to make it through this cycle well. Today was the first day all cycle that I really felt I had energy in the gym.

• Bench 150x3 (50), 185x3 (60), 215x3 (70), 245x3x2 (80), 260x2x3 (85)

• Deadlift 135x5x4, 225x4, 275x3 (50), 335x3 (60), 385x2x2 (70), 440x3x2 (80), 

470x2x2 (85)

• Bench 165x5 (55), 195x5 (65), 225x4x3 (75)

• Dumbell bench 55x10x5

• Lunges 135x5x5

These killed me for some reason and left me with *super* sore glutes the next day.

LAST TWO WORKOUTS

▼ 1. 6/23/09 - Tue - CARDIO/FLEXIBILITY

• Cardio - bike 130 bpm x 25 mins

• Flexibility - gastroc on leg press, adductor magnus on leg press, hamstrings, seated groin, 

hip flexors, glutes

▼ 2. 6/22/09 - Mon - SHEIKO #4

Weight: 211. Time: 2:30. Not sure what happened with this weight -- I didn't eat much the night before and I was a little dehydrated, I guess. Didn't eat anything all day before this work out either, felt pretty weak because of that even though I was finally well rested.

• Squat warm-up: 45x5, 135x5x4, BW lunges x15x4, 225x4 (50), 275x3 (60), 

315x3x2 (70), 365x3 (80), 385x2x2 (85)

Belted essentially everything. Used new APT knee sleeves. They felt great, gave very little support, etc. Exactly what I need.

  I tried to use the same form as last time to keep knees feeling good -- toes only slightly pointing out, weight on heels, pushing feet out. I think this might be a good form to keep in the long run, but it changes my form and makes the squats feel much harder. 385x2x2 was not easy. More on this later.

• Bench 45x10, 155x3 (50), 185x3 (60), 215x3x2 (70), 245x3x4 (80)

Feeling kind of beat up lately, so these were slow but not close to failure.

• Dumbell bench 50x10x5

• Dips BWx8x5

• Squat 225x4 (50), 275x3 (60), 315x3 (70), 365x2x4 (80)

Belted last three sets of 365. For last set, I used my 'lazy form' of dropping much more quickly with my weight more forward on my foot. It felt much easier. I'm not sure what I should do with this -- maybe sitting back will feel better if I give it enough time?

• A: Good mornings 135x5x5

• A: Lunges BWx15x4

For adductor...

LAST THREE DAYS (+ off day)

▼ 1. 6/21/09 - Sun - CARDIO/FLEXIBILITY

Time: 1:00. Feeling beat up. Just a light cardio day.

• Cardio - bike 30 mins

▼ Flexibility

• Soleus on leg press

• Adductor magnus on leg press

This is a great squat-specific stretch for the adductor muscle that gets sore. I just use the leg press with no weight and let it sink with no resistance from me. Hurts like a bitch, but it hits the adductor magnus really well.

• Hamstrings w/ bar (straight back and 'touching toes')

• Seated groin

• Hip flexors

▼ 2. 6/20/09 - Sat - OFF (FLEXIBILITY)

Feeling really destroyed from jumping into this cycle in week 3. Took a day off to chill with Dee and heal up.

• Flexibility - hamstrings, adductor magnus, groin, hip flexors

Dee helped me stretch!

▼ 3. 6/19/09 - Fri - SHEIKO #3

Weight: ??. Time 2:30.

  Today was difficult, but manageable. I think I've figured out how to bench without my arch hurting the lower back. And I figured out some good things on my squat.

• Bench 155x4 (50), 185x4 (60), 215x3x2 (70), 240x3x3 (80)

• Squat warm up: 135x5x4, bodyweight lunges x 15 x 4, 225x5 (50), 275x5 

(60), 315x5 (70), 335x4x4 (75), cooldown: 135x5x4, bodyweight lunges 

x 15 x 4

After getting super sore adductors from Monday, I decided to try some things to correct this for good. First, I noticed that lunges hit the main muscle (adductor magnus) that gets sore. So I did lots of these to warm up and cool down. I also made some form changes primarily for my right knee, but these could definitely have helped the adductor as well.

  For my knee, I tried pointing my toes slightly more forward. This also makes depth harder to hit, so I get a better bounce out the hole. I also focused on sitting on my heels with the weight straining on the outside of the foot. This felt noticeably different, and I couldn't keep this form on every rep, but I felt better overall so I will keep it up.

• Bench 165x5 (55), 195x6x2 (65), 215x4x5 (70)

• A: Dumbell bench 55x10x5

• A: Good morning 135x5x5

LAST TWO WORKOUTS

▼ 1. 6/17/09 - SHEIKO - #2

Time: 2:45. Weight: 219.

  Not sure what to make of my weight. Maybe it is really getting close to 220?

  The monday workout destroyed me. Jumping into the third week of this program is definitely intense. It left my adductors very sore today, like I always get from rep sets of squats. Took long warm ups but they are still sore. Other muscles were also a little beat up, especially my lower back. I think this is exaggerrated by my back compensating somehow for the adductors.

  Dee has a fever so I was alone at TPS.  :(

• Deadlift to knees 135x5x4, 225x4, 275x5 (50), 335x3 (60), 385x4 (70), 415x4x3 (75)

I tried to keep good arch and pull slow off the floor. My adductor bothered me most for these, obviously, because it has the biggest stretch of anything I did today. I had medium success with the form. The final sets were kinda tough.

• Bench 155x4 (50), 185x4 (60), 215x4x2 (70), 225x3x2 (75), 240x2x2 (80), 

255x1x2 (85), 240x2x2 (80), 225x3x2 (75), 215x4 (70), 195x6 (65), 

165x6 (55)

This took a long time, especially since I was alone today at TPS and had to leech lift offs from other people.

• Dumbell bench 55x10x5

• Deadlift from knees 335x4 (60), 385x3x2 (70), 445x4x3 (80)

These felt stupid easy, except for my lower back being tired. I think I maybe should start the pull from lower?

• Lunges 135x5x5

• Abs

Forgot to do these. Will do them tomorrow.

▼ 2. 6/16/09 - Tue - CARDIO

• Cardio - bike ~20 mins

• Strecthing - calves, hamstrings, adductors, hip flexors

LAST TWO WORKOUTS

▼ 1. 6/14/09 - Sun - CARDIO

• Bike 25 mins

• Rowing 2000 m in 7:30

• Stretching Hamstrings, seated groin, hip flexors

▼ 2. 6/12/09 - Fri - SHEIKO - CONDITIONING #3

• Bench 150x5 (50), 180x4x2 (60), 215x3x3 (70)

• Squat 225x5 (50), 275x4x2 (60), 315x3x3 (70)

Belted last set. Other sets felt OK, but last one felt really good.

• Dumbell bench 50x10x3

• Dips BWx8x3

• Good mornings 185x5x3