8/23 – Sheiko #30 – Session 12

That’s a wrap for #30. Squats were brutally tough – core is totally shot to shit right now. Need a nice weekend of rest before digging into #31 next week. The ‘jerk dips’ were a new movement – basically the first half of a push press to get acclimated to bigger weight. Had some decent power today – was getting the bar to eye level on each rep.

Push Press:
95x12x1
135x12x1
155x5x1
185x5x1
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

Jerk Dips:
300x5x1
360x5x1 (PR)
315x6x1

ATG Squat:
300x5x1
360x4x1
420x3x1
480x3x1
480x3x1
480x3x1
480x3x1
480x3x1

Seated GM:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

Pec Flye Machine:
110x10x1
140x10x1
140x10x1
140x10x1
140x10x1

Dips:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x8x1

Standing Ab Crunch:
100x10x1
100x10x1
100x10x1

Band Pull-aparts:
red band x50x1
red band x50x1
red band x50x1

+ stretching

Duration: 100 minutes