Hi gents,

Today was Test Day. Here are the results:

SQUAT 165 KG
BENCH 115 KG
DEADLIFT 190 KG

TOTAL = 470 KG


Here's how things went.

Of course I'd been looking forward to today for a while, so I got about 4-5 hours of sleep last night. Go figure. I got in there around 10:30, warmed up and started to squat.

SQUAT
70 2x5
90 x 3
110 x 2
120 x 1
130 x 1 (belt)
140 x 1
155 x 1 (PR)
160 x 1 (PR)
165 x 1 (PR)

All in all, pretty happy here. I wanted to hit 165 and I did, so happy with that. That's a 13 KG PR. It felt tough but good. I debated trying 170 for a few moments but then decided to move on. My main goal is 180, so there's nothing special about 170.

On to the bench:

BENCH
50 2x5
60 x 3
70 x 2
80 x 1
90 x 1
100 x 1
115 x 1
120 x miss

The bench is not my favorite, for obvious reasons. I started the program just missing 110, so 115 is certainly an improvement. My best is 118, done last August, and I was hoping to top that. One twenty just wasn't going anywhere. Improvement, but no PR here.

On to the deadlift:

DEADLIFT
90 x 5
110 x 3
120 x 2
130 x 1
150 x 1
170 x 1
190 x 1 (PR)
200 x miss

Well, pretty happy with this as well actually, given the circumstances. I started the program with a guessed RM of 170. I pulled 150 before starting, which was the first deadlift I'd done in probably a year, and guessed 170 based on how that felt. I've pulled 202 in the past but it was strapped. My best RAW was 185 a couple years back and my grip barely held out. This time grip was no worry at all, so that's a plus. One seventy felt alright so I just jumped to 190 and got it. Felt smooth. I got a bit greedy and thought I'd try 200, but it barely broke the floor. Definate improvement from where I was before, and I nice 5 KG PR to boot. I wasn't expecting that.


Program was a good deal of fun. Not surprisingly I made the most progress on the lifts I'm better built for. I'm not so sure how well my peaking thing was. I'll definately do more Sheiko in the future, but I'll probably try to peak differently.


So, I'm going to just "work out" next week and think of how to continue. I've got a couple of ideas in the back of my head, so I'll work it out and post it when I've got it. Work is up in the air right now, so I probably won't start the next program until I at least know what my schedule will be like.

Thanks for reading,
Jeff