5/31 – Sheiko #39 – Session 9

Pressed for time as I didn’t realize Saturday hours are now shorter due to the summer hour schedule change. Had to cut volume at the end. Bench went really well; feeling strong there. Squats were tough due to lots of hip/ankle soreness from drumming a lot this week. Paused my reps instead since I could not hit the full volume that was called for.

Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
275x3x1
315x3x1
315x4x1
315x5x1
315x6x1 (PR)
315x4x1

High-bar ATG Squat:
325x3x1
380x3x1
430x3x1
430x3x1
430x3x1

Seated Good Mornings:
225x5x1
225x5x1
225x5x1

Incline Bench Press:
225x10x1
245x10x1
245x10x1
225x10x1
225x10x1

Slingshot Paused Bench Press:
365x4x1
395x4x1
415x4x1 (PR)

Chins:
bw x8x1
bw x8x1
bw x12x1

Seated Bicep Curl Machine (one long drop set):
100x12x1
87x10x1
75x10x1
62x10x1
50x10x1
38x10x1
25x30x1

Duration: 90 minutes