11/15 – Sheiko – Session 6

Pretty good session. Things started out feeling really achy and slow, but got better as I worked through everything. Only did a few warmup sets with overheads to let my wrist rest/recover/do what it needs to do to feel better. Squats were decent, bench felt strong, inclines felt real strong. The SLDLs went really well – not far off from a PR there. Next week the volume decreases a bit, which will be nice.

Push Press:
135x10x1
175x5x1
205x4x1

ATG Squat:
225x10x1
315x3x1
375x3x1
440x3x1
475x3x1
475x3x1
475x3x1
475x3x1
440x3x1
440x3x1
440x3x1

Paused Bench Press:

185x5x1
225x4x1
255x3x1
290x2x1
290x2x1
290x2x1
290x2x1
290x2x1

Deficit SLDLs (bar @ ankle height):

225x5x1
275x5x1
325x5x1
375x5x1
425x5x1
475x5x1

Incline Bench Press:

185x5x1
225x5x1
255x5x1
275x5x1
255x6x1

Dips:

bw x8x1
+25x8x1
+50x8x1
+50x8x1
+50x15x1

Pull-Aparts:

red band x50x1
red band x50x1
red band x50x1

+ stretching

Duration: 120 minutes