Sheiko#29- W4 D3- Squat (80%)300-6x3

Sheiko#29- W4 D3 (last day)
1/11/08- Friday

2 Hours

1)Squats
(50%)190x5
(60%)225x4
(70%)265x3 x3
(80%)300x3 x3 x3 x3 x3 x3

2)Bench Press (all paused)
(50%)140x6
(60%)170x5
(70%)195x4 x4
(80%)225x3 x3
(85%)240x2 x2
(80%)225x3 x3
(70%)195x4
(60%)170x6
(50%)140x8

3A)DB Flys
(~10%)15x10 x10 x10 x10 x10

3B)VMO External Rotation
25x12 x12 x12

4)Dips
BWx5 x5 x5 x5 x5 x5 x5 x5

5)Good Mornings
(~30%)115x5 x5 x5 x5 x5


Notes: Felt super nice to not have to squat or bench twice today. Workout was fairly easy, but took awhile because of the volume.

I forgot my shorts home today, so I squatted in briefs...as in boxer briefs. I asked my buddy if he had shorts but all he had were these MC Hammer pants, so I decided to go without them. Got 2 vids of the squats to examine in terms of form. I notice the knees still falling in little bit, and my forward lean is fucking huge, haha. My elbows are touching my knees at the bottom...maybe I'm going too low.

Worked on squeezing the bar and getting some elbow tuck on the bench today and it felt a little better. Thanks to all those who made suggestions.

-Matt

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Sports

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[steroidsR4thestrong]

your knees seem to bend inwards on the way up fix that .... just constructive criticism

[Cambria2007]

try dropping your hips before your decent and your back wont lean as bad other wise good job and your deadlifts are awesome.