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Old 05-20-2013, 08:25 PM   #1360
DieselWeasel
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Join Date: Mar 2010
Location: NYC
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Training Type: Powerlifting
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Thanks, iron brothers.




05.14.13
Sheiko CMS (Prep Phase #2)
Week 1, Day 2



Deficit Deadlift: 4 sets of 2 with 385 (no belt, no straps, no chalk)

^ Approximately 3" below normal height.


Bench Press, Paused: 2 sets of 2 with 250 (no belt, no wraps), 3 sets of 1 with 265 (belt and wraps), 2 sets of 2 with 250 (no belt, no wraps)

^ This was a pyramid, starting with 135 and ending with 155. I paused all sets that were 225 or heavier.


Deadlift: 2 sets of 3 with 475 (belt, no straps), 4 sets of 2 with 505 (belt, no straps)


Fly, Machine: 8,6,5 with 205







05.16.13
Sheiko CMS (Prep Phase #2)
Week 1, Day 3



Squat: 2,2,1,2,2 with 405 (belt)

^ Belt was hurting me because I had a bad burn from a shitty attempt at tanning. Decided to try the 3rd set of 405 without a belt, but only managed to do a single. Put it on after that set, then finished the last two doubles.


Bench Press, Paused: 6 sets of 2 with 250 (no belt, no wraps)


Squat: 5 sets of 3 with 385 (belt)

^ More pain from the tanning burn, but I got through this second portion of skwats.


Pullup, Overhand, Medium Width: 15,14,13,12,11 with BW







05.19.13
Sheiko CMS (Prep Phase #2)
Week 1, Day 4



Deadlift, Paused Below Knees: 4 sets of 3 with 445 (belt, no straps)


Bench Press, Paused On Chest: 5 sets of 6 with 205 (no belt, no wraps)


Rack Pull: 2 sets of 3 with 475, 2 sets of 2 with 535

^ All reps started about an inch or two below knees.

- Failed the prescribed 3rd rep of 1st set with 535, then did another double for the 2nd set, which was also supposed to be a triple. Didn't attempt the three doubles (or just singles) with 590.


Leg Raise, Hanging, Straight: 12,11,10 with BW






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RPS - Open 165 Raw - 07.13.13
1365 Elite/Pro Total (475,300,590)
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