11/20 – Sheiko – Session 8

Mixing things up a bit on deads – did some conventional pulls today. 555 might not seem like much, but it is around 90% of my 1rm (best conventional is 615×2), albeit a 1rm that has gone untested for around a year. These were not really hard. Rack pulls were pretty easy, but I did not want to nuke my back first time doing conventionals. Bench was fairly good – got a few singles at 330, and then decided to go down to 315 for more singles. 315 felt really strange the first 2 times I did it then realized I forgot to unrack 7.5lbs off the right side. Nice. Finished with a proper 315 double.

Conventional Deadlift:
155x12x1
155x12x1
225x10x1
315x6x1
385x3x1
455x3x1
515x3x1
555x2x1
555x2x1
555x2x1

Rack Pulls (bar @ mid knee):
525x2x1
585x2x1
585x2x1
585x2x1
605x2x1

Paused Bench Press:
185x5x1
225x4x1
255x3x1
290x2x1
315x1x1
330x1x1
330x1x1
322.5x1x1
322.5x1x1
315x2x1

CG Bench Press:
225x8x1
225x8x1
225x8x1
225x12x1

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

+ stretching

Duration: 100 minutes

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