8/7 – Sheiko #30 – Session 5

Good workout. My low back (left side, pelvis) has been a bit tweaked since last Wednesday’s pulls so I stuck to doing 3 of the 5 prescribed triples today. No discomfort, but didn’t want to push it too much. Easy. Paused bench felt OK. I really get fatigued fast from these – forearm/grip endurance starts to face quick from squeezing the bar for so many reps. Hopefully that will improve over time. Chest and shoulders are still adapting…

Deadlift:
135x12x1
225x10x1
315x5x1
360x4x1
430x4x1
505x3x1
575x3x1
575x3x1
575x3x1
505x3x1

Paused Bench Press:
160x5x1
190x5x1
225x4x1
225x4x1
240x3x1
240x3x1
255x2x1
255x2x1
275x2x1
275x2x1
240x3x1
240x3x1
225x5x1
225x5x1
190x7x1
160x9x1

Pec Flye Machine:
110x10x1
110x10x1
110x10x1
110x10x1
110x10x1

Overhead BB Extensions:
95x5x1
115x5x1
115x5x1
115x5x1
115x5x1

+ stretching

Duration: 70 minutes