5/19 – Sheiko #39 – Session 4

Pretty good workout. Forearms and chest are pretty sore from Friday still, but bench went as planned. Probably had another rep or two left after each triple, but I just did the prescribed reps today. Slingshot went well, ending with a PR @ 410×5. Squats were easy, but front squats were absolutely exhausting. I used the zombie grip and it makes it really hard to breathe. The actual squats were cake.

Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
275x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1

Paused Slingshot Bench Press:
315x6x1
365x6x1
385x5x1
410x5x1 (PR)

Pec Flye Machine:
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

High-bar ATG Squat:
275x5x1
325x4x1
380x3x1
380x3x1
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1

Front Squat (zombie grip):
225x4x1
270x3x1
295x3x1
295x3x1
295x3x1
295x3x1

Strict Knees-locked GMs:
135x5x1
135x5x1
135x5x1
135x5x1
135x5x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 120 minutes

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