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Old 03-29-2013, 03:31 PM   #143
Soldier
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Max Brawn
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 4,154
Training Exp: On and off for 17 years.
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Wow. My first day of Sheiko was way too easy. I had no idea how things would change after such an intense deadlift session Wednesday. Today took every ounce of effort I could put forth.

Squat-
45x5
135x5
205x5
245x4
245x4
285x3
285x3
325x3
325x3
325x3
325x3
325x3

Bench press-
135x5
160x5
195x4
195x4

At this point I decided to do move away from the written plan and do some heavy chain work.

Bench press with chains-
225+60x3
225+60x2
225+60x2
225+60x2
225+60x2

Squats-
135x5
205x5
245x5
245x5
285x4
285x4
285x4
285x4

The bench with chains was 285 at the top. I feel amazing about my bench press. The last set was much easier than the first, as my form got tighter and tighter. I'm working hard on getting a good arch and keeping my armpits tight. When I do that my control is spot on and the weight flies off my chest. As soon as the weight slows down I flare my arms and that locks it out.

Squats were deep today. If I try to control my depth I lose pop from the bottom. If instead I just drop ATG them push with everything I've got I seem to be able to come back up with more consistency. It's also nice to KNOW that I reached depth without question. Once I get a squat suit I'll figure out what I need to do to get the most I can out of it, but for now I'm taking my raw squats deep.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)
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