I suppose I should not even be labeling these as sheiko workouts anymore since I have deviated so much to let things heal up. Anyways, this workout was good – worked up to a triple at 725 on rack pulls from mid-knee, which was not too hard. The biggest challenge today was my grip. Even with straps it was slipping at 585+. My forearms just would not produce any crushing/holding power. The elbow felt ok with 725 – no achniness. The tendonitis in my right elbow is still persisting, so I skipped bench. Again. I may just take next week off to let everything heal up more. Maybe max out squat and bench next Friday. All assistance work was done with 30-60s rests between sets.
Rack Deadlift (bar @ mid-knee):
225x5x1
315x5x1
405x5x1
495x5x1
585x3x1
675x3x1
725x3x1
585x3x1
BTN Pulldowns:
100x12x1
150x12x1
150x12x1
150x12x1
150x12x1
Rope Cable Pulls:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
DB Front Raises:
25x12x1
35x12x1
35x12x1
DB Rear Laterals:
35x12x1
35x12x1
35x12x1
Single arm DB Preacher Curl:
35x12x1
35x12x1
35x12x1
35x12x1
35x12x1
Single-leg Leg Extension:
150x6x1
150x6x1
150x6x1
150x6x1
150x6x1
150x6x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 60 minutes