11/4 – Sheiko – Session 1

Feels great to be back in the gym after a week off. Push presses were real easy, squats were solid, but showed my cardio is to be desired right now after the short break, and all pressing went smoothly.

Push Press:
135x10x1
175x5x1
205x4x1
240x3x1
270x2x1
270x2x1
270x2x1
270x2x1

ATG Squat:
315x5x1
380x3x1
440x3x1
475x3x1
475x3x1
475x3x1
475x3x1
440x3x1
440x3x1
440x3x1
440x3x1

Paused Bench Press:
185x5x1
225x4x1
255x3x1
275x2x1
275x2x1
275x2x1
275x2x1

Decline Bench Press:
185x4x1
225x4x1
255x4x1
255x4x1
255x4x1
255x4x1

Incline Bench Press:
185x8x1
225x8x1
255x8x1
225x8x1

Snatch-grip Shrugs:
315x8x1
405x8x1
405x8x1
405x8x1

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

+ stretching

Duration: 130 minutes

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