Joe Cappellino 8/6-8/11/2013

shieko5

This is what I did for week 5 of the shieko master of sport.  Everything is self explantory except the test day.

On thursday I went in still feeling beat up from the program in general and the 744 bench a few days prior.  I had in my head that I had a personal best of 1862 raw from last year going 9 for 9.  I also knew my gym PRs.

I crushed the last squat warmup of 595, so I went straight to 639.  I got a little forward and it was slow.  I went up only to 650, got a little forward, and it was slow.  I decided to cut it there.  I know I can squat 700 but something was off that day and I wasnt well rested.

Bench didnt go well at all, I got 473 and missed 484.

I didnt even want to pull but I said fuck it…. I killed the warmups and hit 716 and 738.  Ive never pulled more than 705 in the gym raw because I usually dont hit one rep maxes in the pull especially out of my suit.  This gave me an 1862 total on the day only taking 6 lifts, and not on much rest.  My squat and bench were piss poor, considering I benched 501 raw before mens.  I believe it had to do with fatigue and the pro bench meet.

http://www.youtube.com/watch?v=iyLAkfAlgpo

This is a link to my pull…. Ben is insane.

Fridays workout was tough because it was alot of squatting to do only one day after a one rep max. Saturday I spent down on cape cod with some NUPLers and had an enormous banana split and got that vitamin D.

Sundays pulls were good… I did the pulls to knees beltless for the first time… shit was wild.

About Joseph Cappellino 49 Articles
Joseph Cappellino, 25 years old, 6'2", 355 lbs.
Sponsored by Quest Nutrition
Occupation: Civil Engineer, EIT
Best Squat: 914 lbs
Best Bench: 733 lbs
Best Deadlift: 777 lbs
Best Singleply Total: 2409 lbs
Best Raw Total: 1862 lbs
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