9/11 – Sheiko #31 – Session 8

Pretty nice workout today. Deads weren’t the best but the paused pulls went OK. Paused bench felt great. Real easy presses all day.

Paused Deadlift (hold at knees then lockout):
135x12x1
225x10x1
365x4x1
440x4x1
510x3x1
585x2x1
585x2x1
585x2x1
585x2x1
510x3x1

Paused Bench Press:
175x8x1
190x7x1
205x6x1
225x5x1
240x4x1
260x3x1
260x3x1
275x2x1
275x2x1
295x1x1
305x1x1
275x2x1
275x2x1
260x3x1
240x4x1
225x6x1
205x8x1
190x10x1
175x12x1

Hammer Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

Single-arm Rope Extensions:
40x10x1
40x10x1
40x10x1

Straight-arm Lat Pushdowns:
40x12x1
80x12x1
80x12x1

Band Pull-Aparts:
red band x50x1
red band x50x1
red band x80x1

+ stretching

Duration: 100 minutes

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