8/28 – Sheiko #31 – Session 2

OK deadlifts, good benching. Tried ‘paused’ deadlifts for the first time. Commonly referred to as ‘deadlifts to the knees’ on the Sheiko templates – these have you pull fast to the knee, stop and hold, then finish the lockout. Makes the lift much more difficult and strenuous. Hated them at first, enjoyed them by the time I was done. Tried doing some pulls from boxes afterwards but the area I tweaked in my back the last time I did box pulls wasn’t having it. Didn’t aggravate anything, but they didn’t feel right, so I shut them down. Paused bench felt real solid – everything really easy. Shoulders are feeling excellent and the ‘loose’ feeling I’ve always had on flat bench is not present right now…

Paused Deadlift (pause and hold @ knees before lockout):
135x12x1
225x12x1
365x4x1
440x4x1
510x4x1
510x4x1
510x4x1
510x4x1

Elevated Deadlift (bar raised ~ 4″):
510x5x1

Paused Bench Press:
175x5x1
205x5x1
240x4x1
240x4x1
260x3x1
260x3x1
275x2x1
275x2x1
295x1x1
295x2x1
275x2x1
275x2x1
260x3x1
260x3x1
240x4x1
225x6x1
205x8x1
190x10x1
175x12x1

Flat DB Flye:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Single-leg Leg Extension:
150x5x1
170x5x1
190x5x1
210x5x1
230x5x1

Standing Cable Crunch:
100x10x1
100x10x1
100x10x1

Shrugs:
315x5x1
405x5x1
495x5x1
405x5x1
405x5x1

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

+ stretching

Duration: 110 minutes

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