1/29 – Sheiko – Session 14

Nice day in the gym. Deads felt real explosive and bench went great. Long, long pauses on the singles and they all moved fast. Felt good to have a lower volume day.

Deficit Conventional Deadlift (bar @ ankles):
135x10x1
225x3x1
315x3x1
375x3x1
405x2x1
405x2x1
405x2x1
405x2x1

Conventional Deadlift:
435x3x1
495x2x1
495x2x1
530x2x1
530x2x1

Paused Bench Press:
190x3x1
225x3x1
265x3x1
300x2x1
320x1x1
320x1x1
320x1x1
300x2x1

Wide-grip Pulldowns:
157x8x1
170x8x1
170x8x1
170x8x1

Bicep Curl Machine:
50x10x1
50x10x1
50x10x1
50x10x1

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

+ stretching

Duration: 80 minutes