1/3 – Sheiko – Session 3

Easily the best workout of the year! (hah) I am suffering from SEVERE DOMS but somehow destroyed push presses (nice 10lb 5rep pr) and squats. Still wrapless on the squats and I do not even think twice about it now; getting stronger every session (even paused the last double @ 480 for a few seconds each rep). Bench was easy – utilized real long pauses on the heaviest doubles. First time doing sumo SLDLs in a long time and they were very weak. Possibly from being so sore, and tired from pulling and squatting so much this week, but who knows.

Push Press:
135x10x1
175x5x1
210x4x1
245x3x1
280x2x1
280x2x1
280x2x1
280x3x1
280x5x1 (PR)

ATG Squat:
320x3x1
385x3x1
450x3x1
480x2x1
480x2x1
480x2x1
480x2x1
450x2x1
450x2x1
450x2x1
450x3x1
450x3x1

Paused Bench Press:
185x5x1
225x4x1
265x3x1
280x2x1
280x2x1
280x2x1
280x2x1
280x2x1

Sumo SLDL:
225x8x1
315x8x1
365x8x1
365x8x1

Incline Bench Press:
225x8x1
245x8x1
245x8x1
245x8x1

Dips:
bw x8x1
bw x8x1
bw x8x1
bw x8x1

Tricep Extension Machine:
100x10x1
100x10x1
100x10x1

Single-arm Bicep Curl Machine:
37x10x1
37x10x1
37x10x1

Hanging Leg Lifts:
bw x12x1
bw x12x1
bw x12x1

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

+ stretching

Duration: 120 minutes