4/30 – Sheiko/WSB Hybrid – Bench ME & Deadlift – Session 17

This was one of my best bench workouts, if not the best, ever. This is my fourth heavy bench workout in as many workouts and had planned on 4 doubles @ 315, but the first double was easy, so was another at 325 (which tied my 2rm paused pr), and the 335 double was just as easy still. Decided to go for a 1rm and killed 360, then jumped to 370 and nailed that as well. Only 5lbs off my all-time best touch and go max, and I know I have 375+ in me with the pause. Went down to 345 to finish and got another double. Excellent. Did some work with the slingshot and worked up to 445 for a single, and another PR. Deadlifts rounded things out and I had no objections to sticking with the plan of doing a light deadlift workout.

Paused Bench Press:
135x10x1
195x3x1
235x3x1
275x3x1
315x2x1
325x2x1 (PR)
335x2x1 (PR)
360x1x1 (PR)
370x1x1 (PR)
345x2x1 (PR)

Slingshot Bench Press:
315x5x1
365x3x1
405x3x1
425x1x1
445x1x1 (PR)
405x3x1

Deadlift:
225x6x1
315x3x1
405x3x1
495x3x1
585x3x1
585x3x1
585x3x1
585x4x1

Sumo SLDL:
405x8x1
405x8x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes

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