11/6 – Sheiko – Session 2

Unbelievable DOMS today. They didn’t affect push presses or deads too much, but the extreme chest and trap soreness really crippled my bench press. Paused reps and tons of soreness = rough day. Despite that all, I’m really enjoying this training block so far.

Push Press:
135x10x1
175x5x1
205x4x1
240x3x1
255x2x1
255x2x1
255x2x1
255x2x1

Deadlift:
225x10x1
315x5x1
375x3x1
450x3x1
525x3x1
525x3x1
565x2x1
565x2x1
565x2x1
565x2x1

Deadlift from Boxes:
525x2x1
525x2x1
525x2x1
525x2x1
525x2x1

Paused Bench Press:
185x5x1
225x4x1
255x3x1
290x3x1
290x2x1
290x2x1
290x2x1

Incline Bench Press:
185x4x1
225x4x1
255x4x1
255x4x1
225x4x1

Overhead BB Extensions:
95x8x1
95x8x1
95x8x1
115x8x1
115x8x1

Seated Bicep Curl Machine:
75x8x1
100x8x1
100x8x1
75x8x1

+ stretching

Duration: 120 minutes

11/4 – Sheiko – Session 1

Feels great to be back in the gym after a week off. Push presses were real easy, squats were solid, but showed my cardio is to be desired right now after the short break, and all pressing went smoothly.

Push Press:
135x10x1
175x5x1
205x4x1
240x3x1
270x2x1
270x2x1
270x2x1
270x2x1

ATG Squat:
315x5x1
380x3x1
440x3x1
475x3x1
475x3x1
475x3x1
475x3x1
440x3x1
440x3x1
440x3x1
440x3x1

Paused Bench Press:
185x5x1
225x4x1
255x3x1
275x2x1
275x2x1
275x2x1
275x2x1

Decline Bench Press:
185x4x1
225x4x1
255x4x1
255x4x1
255x4x1
255x4x1

Incline Bench Press:
185x8x1
225x8x1
255x8x1
225x8x1

Snatch-grip Shrugs:
315x8x1
405x8x1
405x8x1
405x8x1

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

+ stretching

Duration: 130 minutes