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Post by 1705total on Feb 4, 2009 15:23:53 GMT -5
back on the strict sheiko program. 8 weeks until the monster meet and 10 weeks to the tri state's
COnditioning week Bench 1x135x15 1x225x5 1x250x5 1x300x4 1x300x4 1x350x3 1x350x3 1x350x3
Squats 1x135x10 1x225x8 1x315x5 1x375x4 1x375x4 1x435x3 1x435x3 1x435x3 all reps done slow and controlled with a focus on form
flys' I used kettlebells instead of dumbells 44lbs 1x44x10 1x44x10 1x44x10
good morning with safety squat bar 1x235x5 1x235x5 1x235x5
done, good solid workout
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Post by Roger on Feb 7, 2009 7:19:01 GMT -5
Going great Steve
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Post by fit on Feb 8, 2009 17:11:57 GMT -5
How are the joints feeling?
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Post by 1705total on Feb 8, 2009 22:12:31 GMT -5
joints feeling good, it was all about listening to the body and not pushing too hard. You know when i trained like a body builder I could train 5 times a week. Now that I am powerlifting 3 is all I can handle.
9 weeks to go! Day 1 Bench/squat/bench day Trained at home today
Bench 1x120x15 1x220x5 1x275x4 1x300x3 1x350x3 1x375x3 1x375x3 1x375x3 1x375x3
Squat 1x120x5 1x220x5 1x320x5 1x375x5 1x437.5x5 1x437.5x5 1x437.5x5 1x437.5x5
Bench Press 1x275x4 1x320x4 1x320x4 1x350x4 1x350x4 1x350x4 1x350x4
1x225x27 did the last set too soon after my last heavy set, and completely ran out of gas, couldn't muster up the energy to do fly's and good mornings. training at home takes longer then at the gym.
good workout though.
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Post by 1705total on Feb 10, 2009 23:01:59 GMT -5
deadlift bench deadlift day
Deadlifts 1x135x10 1x225x5 1x325x5 1x405x3 1x405x3 1x495x3 1x495x3 1x495x3
bench 1x135x10 1x225x5 1x275x5 1x315x5 1x315x5 1x355x5 1x355x5 1x355x5 1x355x5
rack pulls knee height 1x225x5 1x315x5 1x405x5 1x495x3 1x495x3 1x585x2 1x585x2
done
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Post by 1705total on Feb 13, 2009 14:35:52 GMT -5
Thursday workout Bench squat day
Bench 1x135x 15 1x225x 10 1x275x5 1x300x5 1x350x4 1x375x4 1x405x2 1x405x2 1x425x1 1x425x1 1x455x1-needed a tap at the bottom 1x405x2 1x405x2 1x375x4 1x315x5 1x315x5
Squats 1x135x10 1x225x5 1x315x5 1x405x5 1x405x5 1x495x3 1x495x3 1x495x3
out of time and done.
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Post by 1705total on Feb 15, 2009 17:40:37 GMT -5
Squat, bench, Squat day
Squat 1x145x6 1x255x5 1x345x5 1x435x4 1x435x4 1x530x3 1x550x3 1x580x2 1x525x3
Bench 1x135x10 1x225x5 1x300x3 1x350x3 1x405x2 1x405x2 1x405x2 1x405x5
Pec dec's 1x100x10 1x100x10 1x100x10
Squat 1x345x3 1x435x3 1x485x3 1x485x3 1x485x3 1x485x3
good mornings 1x145x5 1x235x4 1x235x4 1x235x4
done
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Post by 1705total on Feb 17, 2009 22:39:00 GMT -5
deadlift, bench, deadlift day
Felt pretty good going to the gym I was suppose to do rack pulls but decided to instead do reverse band deadlifts. I figured I could use the practice exploding off the floor, as well as focusing on the top end.
Reverse band deadlifts 1x225x5 1x315x5 1x405x5 1x495x4 1x495x4 1x585x4 1x675x2-never did this before let alone for 2 1x725x1-wahoo.
(note, reverse bands take away about 135 lbs on the bottom bands stop helping right below the knee)
Bench 1x135x10 1x225x5 1x315x5 1x350x5 1x350x5 1x350x5
1x225x37-all time high, yahoo
Deadlifts 1x315x5 1x405x5 1x495x3 1x495x3 1x495x3 1x585x1 1x675-failed but I got it the highest I ever have. A little past mid shin. I am pretty confident I can pull this, just not at the end of the workout.
Done.
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Post by Roger on Mar 7, 2009 6:54:52 GMT -5
Steve = STRONG great job Steve
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