I think your right Sheiko must have been a sadist or a masochist lifter/coach.
Bench
1x5 145
1x5 165
3x5 195
bench
5x10
bb row
3x10
band pressdown
150
dl (deload)
1x5 135
1x5 165
1x5 200
snatch grip dl
3x10
ssb gm
3x10
kb swings
3x12
KBOHP
3x10
Fatbar Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
BB Curl
2x20
Band Pressdown
100
squat (deload)
1x5 135
1x5 165
1x5 195
ssb
2x10
camber sq
3x10
rdl
3x10
Found out that Nick Weite will be lifting with us on 7/1. Nick will be squatting. Heard he will be working up to upper 800s (walked out). He hit 903 (walked out) in his last meet. He is @ 5 weeks out for the World Games meet.
Bench
1x3 165
1x3 195
3x3 215
Bench
5x10
BB Row
3x10
Lat Pulldown
3x10
Band Pressdown
150
DL
1x3 235
1x3 265
3x3 300
Front Sq
3x10
Camber GM
3x8
KB swings
3x12
DL felt good (and fast). No belt.
KB OHP
4x10
BB Row
3x10
Lat Pulldown
3x10
Tri Pushdown
3x10
BB Curl
2x20
Band Pressdown
150
I will take your advice under careful advisement. I think your suggestion to get a deep tissue massage may be exactly the thing I need to have this week before the meet. The big question is when I can schedule a massage because this week my work and home schedule is a whirlwind of activity.
squat
1x3 220
1x3 255
3x3 285
ssb
3x10
camber bar sq
2x10
rdl
3x10
Hips felt tight. felt like I was having trouble finding depth. Weight felt fine on my back.
US #1 Raw 149# Kyle Keough is scheduled to DL at 22nd Street Barbell tomorrow. Kyle has a 573# DL PR that I saw at a NASA Meet in DSM. Kyle lifts out of Iowa City and is a part of the University of Iowa Powerlifting team. A couple of his teammates are training with us over the summer. He is competing in the July 21-22 UPA meet in Dubuque, IA.
Oddly enough, this will be the 2nd #1 ranked lifter to lift with us within the week. Last Monday, Nick Weite did his Sheiko test day with us. Nick is the #1 275# ranked single-ply lifter in the US. He’s 5 weeks out from the World Meet in Cali, Columbia. Nick worked up to a walked out 880 Sq, 615 1-Bd bench, and an 820 DL.
It’s inspiring to see high caliber, high output, strong desire in action.
Bench (deload)
3x5
Bench
5x10
BB Rows
3x10
Band Pressdown
150
Deficit DL
1x5 180
1x5 225
3x5 260
Snatch grip DL
5x10
Camber GM
3x10
KB swings
3x12
KB OHP
3x10
BB Row
3x10
Lat Pulldown
3x10
Tri Pushdown
3x10
BB Curls
2x20
Band Pushdown
100
squat
1x5 205
1x5 235
3x5 270
ssb
2x10
camber bar sq
3x10
rdl
3x10
bench
1x3 160
1x3 180
3x3 205
bench
5x10
bb row
5x10
band pressdown
150
Looking like some nice numbers popping out here.
DL Blocks
1x3 260
1x3 290
3x3 325
Trapbar DL
5x10
Camber GM
3x10
KB swings
3x12
KB OHP deload
1x10
BB Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
BB Curl
2x20
Band Pressdown
100
squat
1x3 235
1x3 270
3x3 305
squat
5x10
rdl
3x10
abs - hanging knee raise
3x15