12/4 – Sheiko – Session 14

Lifting with a migraine is always a real treat. Regardless things went fairly well. Deads felt stronger as I got into the workout and deficit pulls were easier than expected. Paused bench felt nice and solid. Finished with some tricep and ab work.

Deadlift:
225x12x1
375x3x1
450x3x1
525x3x1
600x2x1
640x1x1
640x2x1
600x3x1

Deficit Deadlift (bar @ ankle height):
495x2x1
495x2x1
495x2x1
495x2x1

Paused Bench Press:
185x3x1
225x3x1
255x3x1
290x2x1
315x1x1
315x1x1
315x1x1
290x2x1

Standing Cable Ab Crunch:
100x8x1
112x8x1
125x8x1

Seated Tricep Extension Machine:
100x10x1
125x8x1
150x8x1
125x8x1
100x10x1

Reverse BB Rows:
bw x10x1
bw x10x1
bw x10x1

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

+ stretching

Duration: 90 minutes

12/2 – Sheiko – Session 13

Great workout. Push presses were strong and easy. Volume PR with 275 for 5 triples. Squats were solid, and even paused the last few singles at 535. Did not realize then that that ties my paused ATG PR (though I used a belt then). Kept inclines and db bench light as my forearms and shoulders were toast.

Push Press:
135x10x1
175x5x1
205x4x1
240x3x1
275x3x1
275x3x1
275x3x1
275x3x1
275x3x1

ATG Squat:
345x3x1
410x3x1
475x2x1
535x1x1
535x1x1
535x1x1
535x1x1
505x2x1
505x2x1
505x2x1

DB Bench:
100x8x1
100x8x1
100x8x1
100x12x1

Incline Bench Press:
185x8x1
225x8x1
225x8x1

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

+ stretching

Duration: 90 minutes