1/15 – Sheiko – Session 8

Much better workout today than the last few. Deads were all really easy – nice and explosive. Those paused deads really smoke the lower back. Bench went surprisingly well, considering how achy things felt today. Close grip still feels like crap on my shoulders so I only did a few light sets.

Deficit Conventional Deadlift (bar @ ankle height):
135x10x1
225x3x1
315x3x1
375x3x1
435x2x1
435x2x1
435x2x1
435x2x1

Paused Conventional Deadlift (pause at knees, then lockout):
495x2x1
495x2x1
495x2x1
495x2x1
435x3x1

Paused Bench Press:
135x10x1
185x5x1
225x4x1
265x3x1
300x3x1
320x1x1
335x1x1
335x1x1
335x1x1

CG Bench Press:
225x8x1
245x8x1

Reverse CG Bench Press:
135x8x1
185x8x1
185x8x1

OH DB Extension:
75x8x1
100x8x1

CG Pulldown:
150x8x1
200x8x1
200x8x1
200x8x1

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

+ stretching

Duration: 100 minutes

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