3/12 – Sheiko Hybrid – Session 11

Pretty decent pull session. My low back is not feeling the greatest and my abs and quads are immensely sore from those front squats on Monday (I guess I know what I will be doing more of!), and it certainly showed during pulls today. Worked up to 600 but missed it at the knees – had my back been 100% I would have had it easy. Out of frustration I went back down to 505 and pulled sumo for the first time in 3 months or so. I am pleased with how sumos felt considering how long I had not done them, and having went to failure on conventionals beforehand. I did not push them too hard. Bench felt pretty solid – rep work today, with 270 for 7 paused reps being a PR. Nice long pauses today (5+ count each rep). Did some strict BTN presses for mobility work, and some chins/pullups for assistance.

Conventional Deadlift:
225x6x1
315x3x1
380x3x1
440x2x1
505x1x1
555x1x1
585x1x1
600x0x1

Sumo Deadlift:
505x1x1
555x1x1
600x1x1
645x2x1

Paused Bench Press:
195x5x1
235x4x1
270x4x1
270x5x1
270x5x1
270x7x1 (PR)

Pull-ups/Chins:
bw x8x1
bw x10x1
bw x8x1
bw x8x1
bw x10x1

Strict BTN Press:
45x10x1
95x10x1
95x10x1
95x10x1
95x10x1

Seated Curl Machine:
50x8x1
75x8x1
100x8x1
75x8x1
50x8x1
50x6x1
75x6x1
100x6x1
75x6x1
50x6x1

Band Pull-Aparts:
purple x30x1
purple x30x1
purple x30x1

Duration: 120 minutes

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