[liquid!]

*ate a large popcorn. Watched Religious. Good Stuff*
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Sunday Oct.12
Recovery Day

Treadmill - 30min
inc 8/ spd 4.5

Shoulder Press - 40s x10x5

Muscle Snatch - bar x10x5

OHS - bar x10x3

[Manistoner]

Originally Posted by Donut62

#32 will let you recover from #30 and #31 and at the end you'll hit some big numbers. I think it would be worth it.

Im pretty much in the same postition as liquid, did 29 and 37. Are you saying to do 32 and max out after 32 even though day 2 has you maxing out?

[Donut62]

Originally Posted by Manistoner

Im pretty much in the same postition as liquid, did 29 and 37. Are you saying to do 32 and max out after 32 even though day 2 has you maxing out?

#32 is designed to lead into a test day, or a power meet, on the 3rd day of Week 4. The max out day in week 2, called the "Skills Evaluation", is programmed in so that people doing meets at the end can work up to find their first one or two attempts for the meet. If you aren't in a meet with a limited amount of attempts to worry about, you can probably just work up to a 95% single or so on that day.

[liquid!]

Monday Oct.15
Sheiko#32 Wk.1 day.1

5min jump rope, dynamic stretching, rtc warmup

Hassock Box Jumps
5x3

Lateral Hurdle Jumps
4x5R+5L

Back Squat
135x5
225x5
265x4
315x3 x2
335x2 x3

Bench
155x5
185x5
225x3 x2
245x2 x3

Ahhhh #32. I've be dying for a short workout. Nice

[fennway4414]

Originally Posted by liquid!

bench 315. I'll redo it next week. Kinda fugly.

Easy. Donut better watch out with his 330, it might be going down soon.

[liquid!]

Originally Posted by fennway4414

Easy. Donut better watch out with his 330, it might be going down soon.

Thanks Fenn, I have a feeling they all have 20lb PRs comming soon. bastards..

[liquid!]

Thursday Oct.16
Sheiko#32 Week.1 day.2
"Skills Evaluation"

2 hour nap, pvc rolling, hurdle step overs, rtc warm up

Back Squat
225x3
275x3 x2
315x2 x2
365x1 [/belt on]
405x1
445x1

Bench
155x8
185x5
225x3 x2
255x2 x2
285x1
315x0 not warmed up enough.
315x1

Deadlift
225x5
315x3
365x2 x2
405x1
455x1 [/belt on]
500x1
535x0 couldn't pass my knees
500x1

What a shitty day. Today felt like showing up hungover for a final exam you barely studied for. I slept for 2 hrs prior to lifting and I had an hard time getting warmed up afterward. Even though I wasn't feeling strong tonight I at least matched my PRs. Good news: 500lb deadlift felt easy.

[liquid!]

Saturday Oct. 18th
Sheiko#32 wk.1 day.3

pvc rolling, hurdle stepovers

Pause Squat [3 sec]
135x5
225x3 x2
275x3 x2
315x2 x2
335x2 x3

Bench
155x5
185x3
225x3 x2
245x3 x6

HICT
stationary bike- 20min
HR 150-160

[liquid!]

Sunday Oct.19th
Recovery/Conditioning

Treadmill
45 min [hr 145-150]
inc 10/spd 3.5

[liquid!]

Tuesday Oct.21st
Sheiko#32 week.2 day.1

Back Squat
135x5
225x5
265x3 x2
315x3 x2
355x2 x4 /belt

Db Flyes
35x10 x5

Back Ext
bwx20 x3

HICT
stationary bike
20min/HR 155-165
20-30rpm


No heavy benching till the cut on my palm heals. meh