I awoke this morning feeling like I was just hit by a train. Wednesday’s workout wrecked me. Seeing as this was scheduled to be one of the most intense Sheiko days I’ve had in recent memory I wasn’t sure how today would go. It ended up being an excellent workout. I breezed through push presses, then smoked all 6 triples at 495. I was thinking I’d need to throw the belt on due to all the posterior chain soreness,but I handled the weight without any troubles. Paused bench was cake.
Push Press:
135x10x1
165x3x1
200x3x1
230x3x1
230x3x1
265x3x1
265x3x1
265x3x1
265x3x1
265x3x1
265x3x1
ATG Squat:
315x3x1
370x3x1
435x3x1
495x3x1
495x3x1
495x3x1
495x3x1
495x3x1
495x3x1
Paused Bench Press:
180x4x1
215x4x1
250x4x1
250x4x1
250x4x1
250x4x1
Seated Pec Flye Machine:
130x10x1
130x10x1
130x10x1
130x10x1
130x10x1
Rope Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
Reverse BB Rows (feet elevated):
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1
Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1
+ stretching
Duration: 110 minutes