11/8 – Sheiko – Session 3

Week 1 in the books. Brutal. Super sore, but things went pretty well today. Overheads were a battle, but squats were real strong – even skipped using knee wraps for the work sets. Bench wasn’t too bad – easier than Wednesday’s session.

Push Press:
135x12x1
175x5x1
205x4x1
240x3x1
270x2x1
270x2x1
270x2x1
270x2x1

ATG Squat:
315x3x1
375x3x1
440x3x1
470x2x1
470x2x1
470x2x1
470x2x1
440x2x1
440x2x1
440x2x1
440x2x1

Paused Bench Press:
185x5x1
225x4x1
255x3x1
275x2x1
275x2x1
275x2x1
275x2x1
275x2x1

Incline Bench Press:
225x8x1
225x8x1
225x8x1
225x8x1

Deficit SLDL (bar starting at toe level):
225x8x1
225x8x1
225x8x1
225x8x1

Reverse BB Rows:
bw x8x1
bw x8x1
bw x8x1

Reverse Smith CG Bench:
195x8x1
195x8x1
195x8x1
195x8x1
195x8x1

Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1

+ stretching

Duration: 105 minutes