4/16 – Sheiko/WSB Hybrid – Deadlift and Bench ME – Session 11

Pretty damn good session today. Lots of DOMs in my back and forearms (especially) from squats and overheads, but was able to hit some decent rep work on deads. Heavy singles were out of the question today. Hitting those higher rep sets was a nice change of pace. One more rep at 640 would have been a 5rm PR, but considering how beat up I felt, I am pleased with those 4 reps. Three-board bench was tough with all the forearm soreness, but throwing on the elbow sleeves helped quite a bit with that. Moved on to slingshot after some decent singles on 3-board and hit a couple rep PRs there as well. Could have gone for some heavy singles but figured the rep work would be more beneficial. Inclines went well despite being very fatigued. Finished off with my current favorite movement – the paused neutral grip flat db bench.

Deadlift:
225x10x1
315x3x1
380x3x1
455x3x1
530x3x1
610x2x1
640x4x1
585x6x1
585x6x1

3-board Bench Press:
135x10x1
195x5x1
225x3x1
265x3x1
295x2x1
335x1x1
355x1x1
375x1x1

Slingshot Bench Press:
315x3x1
355x3x1
385x3x1
405x3x1
425x3x1 (PR)
405x5x1 (PR)
405x4x1
405x4x1

Incline Bench Press:
225x5x1
275x5x1
280x5x1
275x6x1

Paused Neutral Grip Flat DB Bench:
70x8x1
70x8x1
80x8x1
80x10x1

Band Pull-Aparts:
red x60x1
red x60x1
red x60x1

Duration: 120 minutes